MURPH 2022

30
May

MURPH 2022

Crescent City Crossfit – CrossFit


Warm-up

400 M Run OR 500M Row OR 400 M Ski

Then

2 Rounds:

5 Inchworms

5/5 Spiderman lunge with thoracic rotation

10 Scap Push Ups

30 Jumping Jacks

1 Round:

8 Banded Pass Throughs

8 Banded Strict Press

8 Banded Pull Aparts (Palm Up Grip)

8 Banded Pull Aparts (Palm Down Grip)

30 Sec Jumping Jacks

*Find a spot on rig/rings to warm up and grab any equipment you need!

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
*Scale Pull-Ups to Ring Rows/Jumping Pull-Ups/Banded Pull-Ups*

**Scale Push-Ups as Needed**

**Break Up Reps and Runs as NEEDED**

1/2 Murph (Time)

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run
*Scale Pull-Ups to Ring Rows/Jumping Pull-Ups/Banded Pull-Ups*

**Scale Push-Ups as Needed**

**Break Up Reps and Runs as NEEDED**

Cindy Style Murph (Time)

For Time:

-1 Mile Run-

20 Rounds:

5 Pull-Ups

10 Push-Ups

15 Air Squats

-1 Mile Run-
*Scale Pull-Ups to Ring Rows/Jumping Pull-Ups/Banded Pull-Ups*

**Scale Push-Ups as Needed**

**Break Up Reps and Runs as NEEDED**

Big Cindy Murph (Time)

For Time:

-1 Mile Run-

10 Rounds:

10 Pull-Ups

20 Push-Ups

30 Air Squats

-1 Mile Run-
*Scale Pull-Ups to Ring Rows/Jumping Pull-Ups/Banded Pull-Ups*

**Scale Push-Ups as Needed**

**Break Up Reps and Runs as NEEDED**