5.30.2022
Warm-up
[3:00-10:00]
2 Rounds
100m Run
10 Alternating Arm Swings
8 Ring Row
8 Scapular Push-Ups
10 Cossack Squats
Metcon
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.
CC:
Goal Time Domain: 40:00-60:00
Time Cap: 1:15 Minutes
We are tackling Murph today and grinding through a challenging workout as a community to celebrate those that serve in the armed forces. This is a challenging high volume workout that is always an accomplishment anytime you get to do it. We can tackle this solo, as a two or three person team or even just take down the volume on each movement by about 25% to allow for completion.
Break Up Options, shown as Pullups – Push Ups - Squats
• Unparticipation 100-200-300
• 5 Rounds of 20-40-60
• 10 Rounds of 10-20-30
• 20 Rounds of 5-10-15
• 33 Rounds of 3-6-9 then 1 round of 1-3-3
• 100 Rounds of 1-2-3
• "Leg Saver" 15 rounds of 5-10-20 then 5 rounds of 5 pull ups – 10 Push ups
Scaling Options:
Fitness
For Time:
1200m Run
75 Pull-Ups
150 Push-Ups
225 Air Squats
1200m Run
Build
For Time:
800m Run
50 Banded Strict Pull-Ups
100 Band Assisted Push-Ups
150 Air Squats
800m Run
2 Person Team Variation:
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*run together and split work evenly
Cool Down/Stretch
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
