Today's schedule:
6.45am CrossFit (40 person class cap, reserve a spot via Zen Planner to guarantee your spot)
8am Weightlifting
9am Class (40 person class cap, reserve a spot via Zen Planner to guarantee your spot)
Fitness
'MUPRH'
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Murph Options:
#1 Unpartitioned: If you don't have at least 30 push ups unbroken, don't consider this.
#2 Cindy Style: Run, 20 Rds of 5 Pull ups, 10 Push ups and 15 Squats then run.
#3 Broke Cindy: Run, 20 Rounds of 5 Pull ups, 5 Push ups, 15 Squats, 5 Push ups then run
#4 Big Cindy: Run, 10 Rounds of 10 Pull ups, 20 Push ups, 30 Squats then run.
#5 Half: Half the reps with any of the above options.
#6 Partner Murph: One person working at a time with any of the above options.
Performance:
See Fitness Sweat:
No Sweat today.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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