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Components
Murph
1/2 Murph
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Bad to the Bow
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
MURPH - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (13/2)
Workout
MURPH
Workout of the Day
Rx = in a 20/14 lb weight vest.
Reps/movements may be broken up.
Example: 20 Rounds of 05 Pull-ups, 10 Push-ups, 15 Air Squats
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
1/2 Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*If you have a 20lb/14lb vest, wear it.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 31, 2021
Male Clients
1
RW
Rice
CrossFit: 8:30 AM
44:19
did it after work. 10/20/30 partitioned
2
kevin
korinek
CrossFit: 8:30 AM
45:08
5-10-15
3
Cameron
Reeves
CrossFit: 8:30 AM
46:40
5-10-15 - 20lb vest
4
Riley
Alford
CrossFit: 8:30 AM
48:18
20 rnds
5
chaysen
viner
CrossFit: 4:30 PM
55:00
20lb vest, little extra run on first mile
6
Gid
Mayfield
CrossFit: 8:30 AM
58:02
str thru - 20lb
7
Chase
Young
CrossFit: 8:30 AM
1:01:13
+ Straight through- 20vest
8
Adam
Delgado
CrossFit: 8:30 AM
1:09:27
9
Frankie
Garcia
CrossFit: 4:30 PM
1:12:41
20 vest
10
Teel
Reeves
CrossFit: 8:30 AM
41:26
11
Martarnol
Colobong
CrossFit: 4:30 PM
51:30
no vest
12
Aaron
Forehand
CrossFit: 8:30 AM
59:08
13
Anirban
Pal
CrossFit: 4:30 PM
1:07:22
no vest
Female Clients
1
Dana
Forehand
CrossFit: 8:30 AM
44:12
2
Emily
Nix
CrossFit: 8:30 AM
47:15
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