CrossFit – Mon, May 27
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>1 round:<br>10 yd walk on toes<br>10 yd walk on toes backwards<br>10 yd walk on heels<br>10 yd walk – feet turned out<br>10 yd walk – feet turned in<br>10 yd lunge walk – arms locked out overhead<br>10 yd lunge walk – torso twist towards forward leg<br>10 yd butt kickers<br>10 yd high knees<br>-into-<br>Crossover Symmetry or Banded 7’s<br><br><strong>2. Workout Prep</strong><br>1 set:<br>100m Run<br>5 Pull-ups<br>10 Push-ups<br>15 Air Squats<br>100m Run</p>
Workout
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.
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.
<p><strong>MURPH</strong></p><p>Freedom (RX’d) <br>1-mile Run<br>100 Pull-ups<br>200 Push-ups<br>300 Squats<br>1-mile Run<br><br>Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.<br><br>This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. <br><br>When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.</p><p> </p><p>Independence<br>1-mile Run<br>100 Pull-ups<br>200 Push-ups<br>300 Squats<br>1-mile Run</p><p> </p><p>Liberty<br>800m Run<br>10 rounds:<br>10 Jumping Pull-ups<br>15 Bar Push-ups<br>20 Alternating Box StepUps<br>800m Run</p><ul><li>Target time: sub 40 minutes</li><li>Time cap: 45 – 60 min</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br>1 min pec smash on rig with lacrosse ball (each side)<br>1 min foam roll lats (each side)</p>
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