Announcements
MURPH Hero WOD on Memorial Day, Monday, 5/25!
Sign up now under ‘All Programs’ in Wodify to get your spot!
CrossFit Fixx – Online 30
Today’s Goals & Stimulus
Murph is one of the most well known and iconic workouts in our community.
On Memorial Day, we honor Murph and ALL of our service men and women….past and present for their amazing sacrifices and service. Thank you vets and heroes!
Long grind, very high volume. Let’s do this.
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
P1: 100m Run
P2*: 3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats
Pull-up or Ring Row — Chin must get over the bar or rings must touch the chest.
Push-ups — Chest and legs to the floor + full arm lock out at the top. Keep a neutral spine and no wormy reps!
Air Squats — Hip initiated Squat, hips below parallel, neutral spine, knees out over toes
WOD
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
