29. Mai 2025
Mai
29
200m Run
Into…
2-3 SETS FOR QUALITY
10 Air Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups
*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.
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
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
No Extra Credit. Hydrate, eat some food, and relax for the day.
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.