Workout of the Day: Monday, 27-May-2024
Announcement
Warm-up
Coach call out
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.
https://www.crossfit.com/workout/2005/08/18#/comments
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.
https://www.crossfit.com/workout/2005/08/18#/comments
Partition options x20
5 Push-ups
5 Pull-ups
5 Push-ups
15 Squats
or
5 Pull-ups
10 Push-ups
15 Squat
other options
½ Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Partner Murph (Time)
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
*Partners run together. For everything else (push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
**During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.
***Other ways to break it up are 1 mile run and 20 rounds of "Cindy" alternating movements with your partner then 1 mile run.
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
*Partners run together. For everything else (push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
**During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.
***Other ways to break it up are 1 mile run and 20 rounds of "Cindy" alternating movements with your partner then 1 mile run.
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Memorial Day Murph
9 am class only today!