Every 3:00 for 6 Rounds 10 Reverse Burpees 20 Goblet Lunges Max DB Hang Clean and Jerk
Every 2 Minutes for 12 minutes 20 Flutter Kicks 20 Heel Taps for Core 10-15 V ups Max Superman Hold
Athletes: Today we have 3:00 rounds with no rest. The reverse burpees and goblet lunges should take about 90-120 seconds. Leaving you with 1:00 for DB hang clean and jerks. Try to accumulate 20+ each round. Choose a load where you can go unbroken for a full minute.
10 Tempo RDL (No tempo on the way up, 5 second hold at the top then 5 second decent) 12 Glute Bridge 10 Side Plank rotations 4 Rounds (Not for speed)
Climb the ladder for 12 minutes 10-20-30-40-50… Russian KB Swings Sit ups Double Unders
Athletes: The day after Murph is always a hard one to fit in! If you are beat up take some time for self care today. If you feel good then the workout should be a good recovery to keep the body moving! Some strength that focuses on the hammies and gluets. Into a 12 minute AMRAP where you should be able to push the pace.
“Death by 10 meter sprints” Minute 1.) One 10m Sprint Minute 2.) Two 10m Sprints Minute 3.) Three 10m Sprints … And so on until you fail.
10 am on Zoom will be the only class today! We decided to go all virtual because there was only 3 sign ups for the small group meet ups.
Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme pain in your biceps/forearms. We will provide progression below!
The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
MURPH 1 Mile Run 100 Pull ups (sit ups) 200 Push ups 300 Squats 1 Mile Run
Ideas to break up Murph
3/6/9 for 33 Rounds + 1 Round of 1/2/3
A great place to start if you are doing Murph for the first time. Small easy sets that you can continue to chip away!
5/10/15 for 20 Rounds
If 5 pull ups is not a problem then this is the classic rep scheme to hit. The push ups are usually what breaks down after round 10. If that is the case you can always do 5 Push ups, 5 Pull ups 5 Push ups 15 Air squats.
10/20/30 for 10 Rounds
If you’re a ninja this is your scheme. Hitting the big sets will pay off if you can minimize the rest.
20/40/60 for 5 Rounds
Done at the 2016 CrossFit Games. All athletes were required to do the same rep scheme for competition purposes.
Un-Partitioned Murph. This is not “how it should be done” it is just a hard way to do it. Please make sure you have experience and have been working on pull ups if you choose this route.