Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
AS A TEAM…
20 Jumping Jacks
20 High Knees
20 Butt Kicks
20 Mt. Climbers
Then 2 Rounds:
5 Inch Worms
10 Air Squats (:03 eccentric)
10 Kipping Swings or Ring Rows
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
-Scaled Options-
“1/2 Murph”
1/2 Mile Run
50 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)
100 Push Ups
150 Air Squats
1/2 Mile Run
“1/4 Murph”
1/4 Mile Run
25 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)
50 Push Ups
75 Air Squats
1/4 Mile Run
“Partitioned Murph”
1 Mile Run
Then, 20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run
“Partner Murph”
1-mile run (each partner completes 800m, alternating every 400m)
100 pull ups
200 push ups
300 squats
1-mile run (each partner completes 800m, alternating every 400m)
*Share reps, with only one partner working at a time.
“Scaled Partner Murph”
800m Run (each partner completes 400m, alternating every 200m)
50 Jumping Pull Ups/Ring Rows
100 Push Ups
150 Squats
800m Run (each partner completes 400m, alternating every 200m)