6/4/22 CrossFit – Murph (9AM ONLY!)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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)