Memorial Day “Murphy”

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

On a 10:00 Minute Clock, move through the following as many times as possible:

200m Jog

10 Banded Lateral Side Step

10 Banded Air Squats

5 Push Ups to Downward Dog

10 Upright Rows (5/arm)

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
TARGET SCORE

Target Time: 50-60 minutes

STIMULUS

Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.

WORKOUT STRATEGY & FLOW

You may choose if you partition reps, do strict pull ups, and/or if you wear a vest.

If you are looking to complete true “Rx” it will be a #20 vest and unpartitioned reps.

Run: Consistent pace you can do the first and last mile at! Don’t come out hot, you still have a lot of work left!

Pull ups: Stick to manageable sets of 5-10 (something manageable) out of the gate. Keep the kip forceful and fast to save the arms

Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Again, don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can be a huge help.

SCALING

Here are some options to scale to finish near or below the target score:

“1/2 Murph”

800m Run

50 Pull-Ups

100 Push-Ups

150 Squat

800m Run

Team Murph

1-Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1-Mile Run

*Accumulated by teammates

*If you are completing Murph as a team, complete it unpartitioned!

Accessory Work

Metcon (No Measure)

3 Rounds:

20 Banded Hamstring Curls

20 Deadbugs

10 Side Plank Dumbbell Powell Raise

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