7. August 2023
Aug.
07
CrossFit – Mon, Aug 7
Warm-Up
Warm-Up
Line Drill – 7,5 m. Each Drill
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
400m Jog
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
400m Jog
+
2 Sets
5 arch to hollow Swings
10 Scap Push ups
10 Alt. Reverse lunges
+
1-3 Workout Prep sets
3 Pull ups
6 Push ups
9 Air Squats
Strength / Skill
Thruster (Every 30 seconds, for 4:30 (9 sets):
1 Barbell Thruster)
1 Barbell Thruster)
WoD
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
Three Options:
Option 1: Solo Murph – 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run
– partition the gymnastics however you want
Option 2: Mini-Murph solo- 800m run, 50 pull ups, 100 push ups, 150 air squats, 800m run
– partition the gymnastics however you want
Option 3: Partner Murph – 1 mile run together, 100 pull ups, 200 push ups, 300 air squats, 1 mile
run together
– performed straight through, athletes trade off as desired
Cooldown / Cashout
Cooldown
2 Sets/side
A1. Relaxed Foot elevated Hamstring stretch x 1:20
A2. Straight leg lift offs – 4 x :05 lift w/ :05 rest
Perform A1+A2 on Right side before starting over on left
A1. Relaxed Foot elevated Hamstring stretch x 1:20
A2. Straight leg lift offs – 4 x :05 lift w/ :05 rest
Perform A1+A2 on Right side before starting over on left
Start from rack and around 50-55%1RM Thruster, Every 3 reps increase load maintaining good speed,
stay below 8/10 RPE For final 4 reps, this is a back off week on loading.