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Components
Murph
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
Memorial Day! - BayWay CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 Murph
9:15 Murph
10:00 Murph
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (12/12)
Workout
Memorial Day!
Metcon
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
Metcon (No Measure)
Scaling Murph:
1 mile run -> 800m run
100 pull-ups -> 75 pull-ups, 50 pull-ups - Jumping pull-ups or ring rows (remember no negatives!)
200 pushups -> 150 pushups, 100 pushups - do them on your knees, use a wall or bench for less ROM
300 squats -> 200 squats, 150 squats - Squat to box or bench, use a pole to help with depth or standing
Warm-up
Metcon (No Measure)
0-2: Foam roll calves, IT bands, Hamstrings, and Lats.
3-7: 2 rounds: 10 leg swings in & out, 10 calf pull, 10 quad pulls, 10 spider mans, 10 big arm circles, 10 bands pull parts.
8-12: 2 rounds: 200m run, 9 dual db bent over row, 6 push-ups, 9 Squats
12-15: Stretch tight areas, Pee, Poop, Get Water, Ask Questions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 27, 2019
Male Clients
1
Matthew
Poland
8:30 Murph
48:12
20# vest
2
Gabriel
Ramos
10:00 Murph
50:36
3
bryan
teel
8:30 Murph
56:30
Partitioned 5-10-15 for 20 rounds
4
Chase
Lewis
9:15 Murph
57:01
20 lb vest
5
Willie
Vera
8:30 Murph
1:03:53
W/vest 100pu, broke@120push ups, then did what I could to finish ...
6
Aaron
Malek
8:30 Murph
46:46
20 lb vest Cindy
7
Paul
Hargrave
9:15 Murph
54:02
8
The
Robert Wells
9:15 Murph
54:30
Kpu
9
Matthew
Daniels
10:00 Murph
59:45
10
Andy
Johns
10:00 Murph
59:58
11
chris
collins
8:30 Murph
1:01:36
12
Private
8:30 Murph
1:04:40
Female Clients
1
Chrissa
teel
8:30 Murph
56:30
Partitioned 5-10-15 for 20 rounds
2
Miriany
🇵🇷 Hornberger
8:30 Murph
59:16
14# vest
3
JuJu
Ardoin
9:15 Murph
1:15:00
4reps & run left. Finished after timer
4
Eva
Martinez
9:15 Murph
46:32
10jp, 20knee, 30
5
Brittany
Poland
8:30 Murph
51:58
6
Crissy
Autry
9:15 Murph
53:52
7
Christy
Rios
8:30 Murph
54:18
800m run 60 pullups 100 push ups 160 squats 800m run
8
Leah
Chavez
8:30 Murph
55:49
9
Isabel
Lewis
8:30 Murph
56:32
10
Trudy
Istre
9:15 Murph
1:05:00
Ran an extra block extra. Turned on the wrong street 😩10 rounds
11
Danielle
Kellermann
9:15 Murph
1:15:00
Jumping pull ups Knee push ups
12
Precious
Dominguez
9:15 Murph
0:00
19r+2pullups 3-6-9
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