Monday 5.28.18

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

Metcon

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

If you are new to Crossfit or this is the first time completing Murph, we strongly suggest that you complete the Half Murph today. This workout is super tough and should be approached with caution. Leave your ego in your car and go for the half if this is your first time. You may thank me later when your NOT in the ER

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

Half Murph (Time)

800 M Run

50 Pull Ups

100 Push Ups

150 Air Squats

800 M Run

RX Plus (20/14# Vest)


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