30. Mai 2024
Mai
30
CrossFit – Thu, May 30
Birthday Party 8. Juni – Bookings open! Murph on 30.5.
Event ist für Jeden freigegeben!
Event is for everyone!
Event ist für Jeden freigegeben!
Event is for everyone!
Warm-Up
Warm-Up
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’.
If needed, perform some extra Pull-Ups in “WOD-Style” (Banded, Kipping, Butterfly, etc.) , before starting the WOD.
Hero Workout – Performance
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.
https://www.crossfit.com/workout/2005/08/18#/comments
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
Hero Workout – Fitness
„MINI MURPH“ (Time)
FOR TIME*
800m Run
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)
Partner-Murph
Optional Cool Down – All
2-3 SETS FOR QUALITY
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)
w/ 1, 2, 3, … partner(s)