05-27-2024

Warm Up

Movement Prep/Activation and Increasing Heart Rate:
5-10 Ring Rows
5 inchworms
10 hanging scap retractions
5 Air Squats

Run Warm Up

Murph
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.
https://www.crossfit.com/workout/2005/08/18#/comments

TARGET SCORE

  • Target Time: 50 minutes
  • Time Cap: 1 hour 30 minutes

STIMULUS and GOALS

Murph time! Honor our veterans and be thankful for our Freedom! This is always a great test of our muscular endurance and cardio that we can test our mental toughness during.

How to Pace: GRIND into, PAIN CAVE! You’ve got to stay mentally tough and stay moving.

How it should feel: MUSCULAR ENDURANCE into PAIN!!! Murph is total body fatigue eventually and then it just hurts!

Scaled

Scaling option to finish near the target score:

*Can partition

OR


“Half Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

*Can substitute assisted pull ups, ring rows, and/or modified push ups

Partion options:

  • 20 Rounds of “Cindy”
  • 10 Rounds of
    • 10 Pull Ups
    • 20 Push Ups
    • 30 Air Squats
  • 5 Rounds of
    • 20 Pull Ups
    • 40 Push Ups
    • 60 Air Squats
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