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Components
Murph
"MINI MURPH"
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Monday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Monday
Warm-up
1 ROUND
100m Run
8 Single Ring Ring Rows
8 Knee Push-ups to Pike
6 Alt. Walking Samson Stretch
Into…
1 ROUND
100m Run
8 Ring Rows
8 Push-Ups to Pike
8 Tempo Air Squats (12X1)
Into…
1 ROUND
100m Run
8 Kip Swings
8 Jumping Pull-Ups w/ Kip Swing
8 Push-Ups
8 Air Squats
Workout
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
Workout
"MINI MURPH" (Time)
FOR TIME*
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)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
Evan
DeVore
SBMetcon: 9:00 AM
45:22
5,10,15 with vest
2
Kyle
Schindler
SBMetcon: 9:00 AM
47:23
3
Herman
Grimaldo
SBMetcon: 8:00 AM
55:50
20 lbs vest
4
Austib
Haddock
SBMetcon: 9:00 AM
1:00:34
5
Ryan
Higgins
SBMetcon: 9:00 AM
1:06:08
Weighted vest. All movements RX
6
Austin
Murphy
SBMetcon: 9:00 AM
47:04
No vest. 5,10,15 reps
7
Jim
Kuklen
SBMetcon: 8:00 AM
48:18
No vest (5-10-15)
8
Tyler
Marsh
SBMetcon: 9:00 AM
50:24
5/10/15 no vest
9
Patrick
Brady
SBMetcon: 8:00 AM
54:15
No vest 1st Murph ever 5,5,15,5
10
Drew
Austin
SBMetcon: 9:00 AM
58:09
no vest straight thru
11
Joseph
Nuccio
SBMetcon: 7:00 AM
58:49
12
Andrew
Schreiner
SBMetcon: 9:00 AM
59:20
with a vest but 20 rds
13
Scott
Cochran
SBMetcon: 9:00 AM
59:59
no vest. else RX
14
Ryan
Nesselroade
SBMetcon: 8:00 AM
1:07:10
No vest, otherwise Rx
15
Matthew
Sodano
SBMetcon: 7:00 AM
1:11:10
Female Clients
1
Danielle
Walsh
SBMetcon: 9:00 AM
53:19
5,5,15,5 x 20 Womens Hypervest
2
Natasha
Hidalgo
SBMetcon: 8:00 AM
53:53
HRPU 5-5-15-5
3
Liva
Rivera
SBMetcon: 5:00 AM
55:33
4
Skye
Haddock
SBMetcon: 9:00 AM
1:04:25
Non partitioned & vest🤢🤢
5
Beth
Baribault
SBMetcon: 7:00 AM
48:20
2 mile bike, 3 mile bike 10x 5, 10, 15 5x 10,20,30
6
Stephanie
Linton
SBMetcon: 9:00 AM
51:17
5,10,15 no vest
7
Cristy
Bartalo
SBMetcon: 7:00 AM
55:46
Partitioned as 5 push-ups, 5 kipping pull ups, 5 push ups, 15 squ...
8
Erin
Circelli
SBMetcon: 9:00 AM
58:36
sub 2 miles; NO BANDS!!!; HRPU; sub ring SQUATS/situps
9
Meghan
Nesselroade
SBMetcon: 8:00 AM
1:00:29
3/6/9 + 1/2/3 at the end-- unassisted; Kips
10
Kristi
Ward
SBMetcon: 9:00 AM
1:01:39
5/5/15/5
11
Julie
Murphy
SBMetcon: 9:00 AM
1:03:01
12
CC
Anthony
SBMetcon: 9:00 AM
1:03:14
No vest but everything else RX … next time I’m wearing a vest! I’...
13
Jennifer
Radigan
SBMetcon: 8:00 AM
1:03:40
33rds 3-6-9
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