Crescent City Crossfit – Functional Fitness
Warm-up
2 Rounds:
5 Inchworms + Scap Push-Up
10 Air Squats w/2sec Pause
10L/10R Banded Side Steps
20 Jumping Jacks
1 Round:
200m Run
5 Scap Pull-Ups + 5 Kip Swings
5 Strict Pull-Ups/Ring Rows
5 Push-Ups
5 Air Squats
*Find a Spot on Rig/Rings to Warm Up and Grab Any Equipment You Need!*
Metcon
Partition Murph However You Want!!!
Split Up Runs, Pull-Ups, Push-Ups, and Squats as Desired
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**
Push Up Saver (Time)
1 Mile Run Into
20 Rounds:
5 Push-Ups
5 Pull-Ups
5 Push-Ups
15 Air Squats
Into
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**
