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**