Thanksgiving Day Murph

28
Nov

Thanksgiving Day Murph

CrossFit Dunwoody – CrossFit

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
(L3/L2) – see above

(L1) – 100 Ring Rows instead of pull-ups, 200 Box Push-ups instead of regular Push-ups.

1 mile run = 3 miles on bike; 2k Row

Strategy/Scaling Options:

1) Do the workout with a partner (both partners run together then split the reps inside)

2) Half Murph: Run 800m (or 1 mile if you like running) then 50 pull-ups/ring rows, 100 pushups, and 150 air squats, then finish with a 800m or 1600m run

2) Break up into 5-10-15 for 20 Rounds

3) Break up into 3 – 6 – 10 for 30 Rounds, then 10 Pull-ups and 20 Ring Rows in small sets…

4) 50 Rounds of 2-4-6