top of page
Search
  • Writer's pictureMary Bozarth

Friday 5/21




Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it. Learn more at https://boxlifemagazine.com/murph-why-we-do-it/#:~:text=%E2%80%98Murph%E2%80%99%20is%20not%20simply%20another%20workout%20we%20do,lost%20their%20lives%20in%20defense%20of%20our%20freedom.


MURPH

For Time:

1 mile run

100 Pull Ups

200 Push ups

300 Air Squats

1 Mile Run

*60 Min cap

*Pull ups, pushups and air squats can be partitioned and all modifications are acceptable

*Can be done in Teams of 2-4




8 views0 comments

Recent Posts

See All

Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

Comments


Post: Blog2_Post
bottom of page