Monday 5.29.17

Memorial Day “Murph”

A post shared by @murphchallenge on

Individual

RX L1 L2
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
1/2 Murph
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
1/4 Murph
400m Run
25 Pull-Ups\Ring Rows
50 Push-Ups
75 Air Squats
400m Run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you’ve got a 20-lb. vest or body armor, wear it.

Team

RX L1 L2
Rx Partner Murph
Both partners run the mile, but split the reps evenly between them.
Both partners run the 800m, but split the reps evenly between them. Both partners run 400m then perform the following:

25 Pullups\Ring Rows
50 Push-Ups
75 Air Squats

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you’ve got a 20-lb. vest or body armor, wear it.

You can view our current schedule on our Box Calendar and Registration Board.

You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on Google Play.

May 29, 2017 CFSC Staff WOD No Comments