Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
100m Jog
5 Ring Rows (Or body rows)
10 Air Squats
5 Inchworms
10 Hanging Scap Retractions
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: Faster than before!
Time Cap: 2 Hours 😉
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 rounds of Cindy, and/or if you wear a vest.
Run: Consistent pace you can do the first and last mile at! Don’t come out hot.
Pull ups: Stick to manageable sets 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. Don’t burn 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 help.
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