BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2-3 SETS FOR QUALITY
10 Air Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups (ring row)
*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.
Air Squat
Scap Pushup
Pushup
Scap Pullup
Pullup
Ring Row
Inverted Row
Hero Workout – Performance
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
Hero Workout – Fitness
Intermediate Murph (No Measure)
For time:
– 1-mile run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 1-mile run
Partition reps as desired.
Start the second run no later than 25:00.
Hero Workout – Beginner
Murph Beginner (No Measure)
For time:
– 800-meter run
– Then, 10 rounds of:
– 5 ring rows
– 10 push-ups (from knees or with hands elevated on a box)
– 15 air squats
– Then, 800-meter run
Start the second run no later than 20:00.
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)