CrossFit Lockhart – CrossFit
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
You can break the reps (in between the run) any way you want, it’s not like the CrossFit Angie WOD where you have to do all 100 reps before moving on to the next movement. With Murph, you can tackle those movements any way you wish.
Below are some options:
A – 20 rounds of:
5 Pull-ups
10 Push-ups
15 air-squats
B – 20 rounds of:
5 push-ups
5 pull-ups
5 push-ups
15 air squats
C – 33 rounds of:
3 pull-ups
6 push-ups
9 air squats
+ 1 set of:
1 pull-ups + 2 Push-ups + 3 air squats
D – 10 rounds of:
10 pull-ups
20 push-ups
30 air squats
E – 5 rounds of:
20 pull-ups
40 push-ups
60 air squats
F – Split all the reps with a parter
G – Half of the workout
row = 2000m
bike = 80cal
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