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Components
Murph
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 5/30/22 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
Murph Heat 1
Murph Heat 2
Murph Heat 3
Murph Heat 4
Murph Heat 5
Murph Heat 6
11:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
CF - 5/30/22
A:
Light jog 30 seconds
:30 hamstring stretches each
:30 hip stretches each
:30 runners stretch each
Then perform 1 round
5 Lateral Lunges Each Side
Straight arm banded pull down 10 reps
1 Small set of pull ups, 3-5 reps
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
_Stuart
Chandler
Murph Heat 1
42:10
2
Jason
Deloney
Murph Heat 5
51:50
20lb vest
3
David
Kan
Murph Heat 4
1:01:00
Unpartitioned w/o vest
Female Clients
1
Laura Lynn
Williams
Murph Heat 2
44:12
20# vest
2
Morgan
Webb
Murph Heat 1
35:33
5-10-15, Knee push ups, No vest
3
Melinda
Henderson
Murph Heat 1
41:50
5/10/15 Ring row; knee push ups
4
Colette
SavageJones
Murph Heat 1
42:35
5-10-15- no vest
5
Nicole
Rieman
Murph Heat 2
48:29
Bike 8000 m
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