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Components
Murph
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Murph! - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (20/24)
Workout
Murph!
Hang after for grub! Refuel. Have a beverage. Cook some food. Enjoy the company! – Metcon: Hero workout ”Murph”. Remember that today’s workout is about digging deep when things get hard. Challenge yourself, but be smart.
Warm-up
A:
Run 400 Meters as a group
then,
Review All Scaling Options
Then complete:
2 Rounds of:
3 Pull-ups or scaling option
6 Push-ups or Box Push-ups
9 Air Squats
Metcon
B: 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
Rx+:(Wear a 20/10# Weighted Vest)
L2 Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run
L1 Metcon:
For time:
For time:
800m Run
5 Rounds of:
10 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
800m Run
Extra Credit
C:
5 Minutes of Parasymphathetic Breathing
Then,
Eat lots of food =)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 27, 2019
Male Clients
1
Greg
Barber
8:45 CrossFit Group Class...
34:33
2
Joel
Hartzler
CrossFit: 7:00 AM
45:30
3
Kevin
English
1:00PM CrossFit Group Cla...
47:39
No vest.
4
Lucas
Pimenta
1:00PM CrossFit Group Cla...
49:37
5
John
Pio
8:45 CrossFit Group Class...
50:33
6
Dan
Glauber
8:45 CrossFit Group Class...
50:40
5 Pull 5 Push 15 Air 5 Push
7
Brian
Rogers
8:45 CrossFit Group Class...
52:40
No vest
8
Daniel
Scullion
8:45 CrossFit Group Class...
57:28
w/ Vest
9
Bradley
Cooke
8:45 CrossFit Group Class...
1:01:00
20 Rds- 5/10/15
10
Brett
Smith
8:45 CrossFit Group Class...
1:04:00
10
Phillip
Jacobs
8:45 CrossFit Group Class...
1:04:00
No vest.
11
Alan
Brook
6:00 CrossFit Group Clase...
1:23:00
(Fri)First timer, slow & steady
12
Tevis
Blom
8:45 CrossFit Group Class...
3:00:50
1:00:50
13
Scott
Stalls
8:45 CrossFit Group Class...
72:43:38
14
Jason
McLeod
6:00 CrossFit Group Clase...
37:58
With Mk and boys
15
Paul
Ragan
6:00 CrossFit Group Clase...
45:30
Team Ragan
16
Daniel
McClanahan
8:45 CrossFit Group Class...
55:33
.5 mile runs, 60 pullups, 120 push ups, 200 air squats
17
Ryan
Fox
8:45 CrossFit Group Class...
59:50
15 rounds of 5/10/15. Not full murph
18
Shane
Higgins
8:45 CrossFit Group Class...
1:01:44
Banded pull ups
19
Dan
English
1:00PM CrossFit Group Cla...
1:26:00
Jump pull-ups after 3rd set.
Female Clients
1
Eileen
Rogers
8:45 CrossFit Group Class...
42:37
14lb vest
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
45:00
3
Rachel
Rakes
8:45 CrossFit Group Class...
50:21
Not a PR but a good effort!
4
Lindsey
Gerkens
8:45 CrossFit Group Class...
53:34
Hot
5
Shelby
Morge
8:45 CrossFit Group Class...
58:35
No vest. Not my best time, but everything felt good!
6
Christine
Abbata
8:45 CrossFit Group Class...
1:01:02
🥵
7
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1:06:02
14# vest ☠️
8
Monica
Jacobs
8:45 CrossFit Group Class...
4:00:00
64:29, some jump PU
9
Courtney
Steele
8:45 CrossFit Group Class...
5:15:00
1 hour & 15 minutes. No vest.
10
Brooke
Scacheri
8:45 CrossFit Group Class...
35:37
First time - 1/2 Murph, black band, ran 3/4 mile, walk 1/4 mi, 1/...
11
Mary
Kay McLeod
8:45 CrossFit Group Class...
37:58
Family workout
12
Anna
Zarn
8:45 CrossFit Group Class...
40:00
1 mile, half reps banded and on knees, 1 mile
13
Private
6:00 CrossFit Group Clase...
41:50
14
Beth
Grace
6:00 CrossFit Group Clase...
44:26
2 miles 50/100/150 Girl push ups on mat Red band for pull ups
14
Fraleane
Holt
6:00 CrossFit Group Clase...
44:26
Jumping pull ups, knee push ups- 2017: 50:54
15
Katie
Ragan
8:45 CrossFit Group Class...
45:30
2 miles, split the middle with Paul and Trey 💙
16
Blair
Williams
6:00 CrossFit Group Clase...
46:46
Jump PU Hand Release PU
17
Jill
Scullion
6:00 CrossFit Group Clase...
48:25
Mile run, 50 pull-ups, 100 push-ups, 150 air squats, mile run
18
Jennifer
Sullivan
8:45 CrossFit Group Class...
53:21
19
Abbey
McClanahan
8:45 CrossFit Group Class...
55:00
1000 m row and L2
20
Debbie
Bolz
8:45 CrossFit Group Class...
56:42
Strict pull ups from raised platform
21
Amanda
Wickman
8:45 CrossFit Group Class...
59:57
Knee push ups/jumping PUs & ring rows
22
Liz
Higgins
1:00PM CrossFit Group Cla...
2:13:00
Banded pull ups and modified pushups
23
Kimberly
Grenier
8:45 CrossFit Group Class...
6:00:00
79 mins total Banded, knee push ups. Row last mile
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