BayWay CrossFit – CrossFit
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.
To learn more about Murph click here
Metcon (No Measure)
Scaling Murph:
1 mile run -> 800m run
100 pull-ups -> 75 pull-ups, 50 pull-ups – Jumping pull-ups or ring rows (remember no negatives!)
200 pushups -> 150 pushups, 100 pushups – do them on your knees, use a wall or bench for less ROM
300 squats -> 200 squats, 150 squats – Squat to box or bench, use a pole to help with depth or standing
Warm-up
Metcon (No Measure)
0-2: Foam roll calves, IT bands, Hamstrings, and Lats.
3-7: 2 rounds: 10 leg swings in & out, 10 calf pull, 10 quad pulls, 10 spider mans, 10 big arm circles, 10 bands pull parts.
8-12: 2 rounds: 200m run, 9 dual db bent over row, 6 push-ups, 9 Squats
12-15: Stretch tight areas, Pee, Poop, Get Water, Ask Questions