CrossFit – Mon, May 29


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May 29th: MURPH

New Barbell Class Cycle Starts June 6th

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Daily Focus:

Today, we are hitting Murph. We have multiple ways to attack it today. The most common scale would be to turn this into a 2 person or 3 person team WOD and allow athletes to partition as desired in order to get the workout done. The focus is on aerobic capacity and muscular endurance. We should feel that we are ready to tackle this with the build up over the last cycle and be able to recover with minimal soreness from the large dose of volume we are tackling in this one.

Warm-up *done on your own (No Measure)

2 Rounds

200m Run

8 Ring Row

8 Scapular Push-Ups

10 Cossack Squats

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

Murph Variants (Time)


Wear a 20/14lb, 9/6kg Weight Vest

Partitioned as

1 Mile Run


5 rounds

20 Pull-Ups

40 Push-Ups

60 Air Squats


1 Mile Run

Partner Version

2 Person Team Variation:

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*run together and split work evenly
Modify with knee push-ups and ring rows if needed