May 27, 2024

HAPPY MEMORIAL DAY!

We appreciate all those who serve and have served our country.

No class in person. Find our own version of "Murph".

Here is CrossFit’s note on “Murph”:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Beginner

For time:

400m run/walk

30 Pulls/Rows**

60 Elevated push ups

90 Air squats

400m run/walk

*Partition reps in any way, such as 10 rds of 3 pulls, 6 push ups, 9 air squats.

Intermediate

For time:

Half mile run

50 Pulls/Rows**

100 Elevated push ups

150 Air squats

Half mile run

*Partition reps in any way, such as 10 rounds of 5/10/15

Advanced

For time:

1 Mile run

50 Pulls/Rows**

100 Elevated push ups

150 Air squats

1 Mile run

*Partition reps in any way

There are so many ways you can scale this workout to what is best for you. Another option is to share the work with a friend. Do higher reps and take turns doing the reps. Rest while your partner works. Mix and match. “Partition reps in any way” means you don’t have to do all the pull ups first, then push ups, then air squats. You could alternate doing 5-10-15 of them in that order, for example.

**Pull up/row options, can you get to a playground with some bars to pull up on?:

Feet/leg assisted pull ups

Standing Band Row/Pull

Band Assisted Close Grip Pull Up

Inverted Rows

Band Bent Over Row

Dumbbell Single Arm Bent Over Row

Dumbbell Bent Over Row

Another idea:

With a partner jog 400-800m

For 20 minutes repeat the following:

5 pulls/rows

10 elevated push ups

15 air squats

With your partner jog 400-800m

*Alternate reps during AMRAP as you choose with your partner. You rest while your partner goes. Suggested: 5 rows, partner A, B rests. Switch, 10 push ups, etc.

FULL-ON ELITE ATHLETE RX’D is:

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*wearing a weighted vest, in that order