Crossfit North Cloud – CrossFit
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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