Murph Practice Apr13


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Murph Practice


Like many CrossFit gyms, we’re planning to do the Hero workout Murph on Memorial Day. If you’ve done this workout before, then you already know how tough it is. If you haven’t done it before, then you’re in for a treat. Here’s what it is:

For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

And if you have a 20# vest, you’re encouraged to wear it. This workout is serious endurance and strength. It takes a while for even the fittest on earth to complete – over 30 minutes for them, 40-60 minutes for most mortals without a vest.

In order to prepare for this workout, Abo will be running and doing a 1/2 Murph on Friday’s before the 5pm class – plan to be here at 4pm to warm-up and get going. Whether you’re planning to do the Memorial Day Murph or not, you can join in and get a great workout.

Last year’s Memorial Day Murph crew!!!

Workout of the Day 4/13/2017 – Thursday


A. Maintenance/Speed
Sprint 8 x 200m

Rest exactly 1 minute between sprints. Record total time not including last rest.

B. Maintenance/Speed
Row 4 x 300m

Rest exactly 1 minute between rows. Record total time not including last rest

C. Met-Con
8 Thrusters (95#/65#)
6 Chest to Bar Pull-Ups

Score total reps. Rest 2 minutes, then…

D. Met-Con
8 Toes to Bar
6 Overhead Squats (95#/65#)

Score total reps.

CrossFit Lite

A. Met-Con
Lite 50:
50 Box Jumps (24″/20″)
50 Jumping Pull-Ups
50 KB Swings (1 pd)
50 Steps Walking Lunge
50 Knees to Elbows
50 1-Arm KB Press (1 pd – Alternate every 5 reps)
50 Sit-Ups
50 Wall Balls (16#/12#)
50 Burpees
50 Double Unders

CrossFit 101

Split Jerk 5-5-3-3-2-2

4 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks