Show Workout in Full Screen
Auto Scroll Page
Components
Murph
Murph (vest)
Murph (no vest)
Half Murph
Three Person Murph
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Murph - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
Murph
WOD - FBCF
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
Murph (vest) (Time)
1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
must be done wearing a 20# vest or body armor
Murph (no vest) (Time)
1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Half Murph (Time)
1 RFT
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Three Person Murph (Time)
1 RFT
1-Mile Run
100 pull ups
200 push ups
300 air squats
1-mile Run
All partners run, share work, only one person works at a time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 25, 2020
Male Clients
1
Aaron
Barvitz
6:30pm CrossFit All Level...
1:08:20
2
Private
6:30pm CrossFit All Level...
52:28
3
Chad
Kobold
5:30am CrossFit All Level...
54:48
#95 bent over rows
4
Brian
Welty
9AM CrossFit All Levels
1:08:40
Did partner, decided to keep going.
5
Marco
Meraz
6:30pm CrossFit All Level...
1:17:45
Female Clients
1
Annie
Lewis
11AM CrossFit All Levels
57:30
2
Johna
Kobold
11AM CrossFit All Levels
45:08
At Home (modified with bent over rows 55# and row 1 mile)
3
Tawna
Wedin
9AM CrossFit All Levels
46:07
4
Kaitlin
Welty
9AM CrossFit All Levels
47:30
Partner w/ Welty, both ran split reps
5
Private
11AM CrossFit All Levels
56:02
6
Maron
Walker
11AM CrossFit All Levels
57:12
No vest. RX !
Loading...
Powered By Wodify