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
*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’.
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
“MINI MURPH” (Time)
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
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)