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Categorized as: Workout of the Day

Memorial Day Murph


Shifted Fitness & Performance – Group Class

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

5.27.17

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Run or Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

5.26.17

A.

Four sets of:
Dumbbell Shoulder Press x 6 reps
Good Mornings x 8 reps @ 3011
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

 

 

 

FITNESS

A.

Four sets of:
Barbell Shoulder Press x 10 reps @ 2011
Russian Step-Ups x 10 reps each leg               Farmers Carry x 50 Meters

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Presses
5 Strict Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
15 Push-Ups

 

 

4.25.17

PERFORMANCE
A.
Five sets of:
Snatch x 1.1.1
(rest 5 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
FITNESS
A.
Five sets of:
Kettlebell Swings x 20 reps
Push-ups x 10-15 Reps
Reverse Lunges x 12 Reps

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

10 DB Push Press

10 Burpee box Overs
100 Meter Run

 

5.24.17

PERFORMANCE
A.
Four sets of:
Front Squat x 3 reps
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

10 Power Cleans (155/105 lbs)

 
FITNESS
A.
Four sets of:
Goblet Squats x 10 reps @ 3111
Strict Pull-Ups or negatives x 10 reps
V-ups x 15 Reps

B.
Complete as many rounds and reps as possible in 10 minutes of:

Row 150 meters

10 Dumbbell Cleans

 

Group Class


Shifted Fitness & Performance – Group Class

Performance

2-Position Snatch (Every 90 seconds for 15 Minutes 1 Rep)

High Hang + Mid Thigh
Start at 55% and build over the 10 sets

Fitness

Single Arm Dumbbell Rows (10 Reps each arm)

Followed by:

Hip Bridges x 20 per leg

Side Plank x 45 seconds per side

Performance

Perf: Metcon (Time)

30 Burpees Over the Barbell

15 Ground to Overhead (155/105)

30 Burpees Over the Barbell
Compare score to January 25th

Fitness

Fit: Metcon (Time)

30 Burpees Over the Barbell

50 Kettlebell Swings

30 Burpees Over the Barbell
Compare score to January 25th

5.22.17

PERFORMANCE

A.
Four sets of:
Deadlift x 5 reps
Rest 2 minutes

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

 

FITNESS

A.
Three sets of:
Deadlift x 10 reps @ 30X1
Dumbbell Bench Press x 10 reps
Plank from Elbows x 45 seconds

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

 

 

 

 

5.20.17

PERFORMANCE

In teams of two, with only one teammate working at a time, complete the 12 rounds for time of:
1200 Meter Run (together)
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
1200 Meter Run (together)

 

FITNESS

In teams of two, alternating movements to complete a total of 12 rounds for time of:
1200 Meter Run (together)
immediately followed by…
6 Strict Pull-Ups
12 Dumbbell Push Presses
18 Air Squats

1200 Meter Run (together)

Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 12 rounds.

Murph Madness

Written By: Alicia Rabaul Abid

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It’s everyone’s favorite occasion of the year again! If you are fresh to CrossFit or have never done Murph before let me familiarize you with one of the most intense, fun, daunting and renowned workouts in the CrosFit community – Murph. Murph was named after Lt. Michael P. Murphy. He was a Navy SEAL that was killed in action in Afghanistan on June 28th, 2005. He was 29 years old at the time and was awarded the Congressional Medal of Honor after his passing. He had termed this workout Body Armour, and it was one of his favorites. Every year CrossFit boxes around the world commemorate Memorial Day with this workout. Not only is it an honor to partake in such a workout it’s a great way to spend Memorial Day. Just think of all the delicious BBQ you will get to eat afterwards. ☺
So what exactly are you up against?

1-mile run
followed by
100 pull ups
200 push ups
300 air squats
1 Mile run

This is a hero workout so completing Murph in any form is commendable.
Murph in its customary elite form is completed with a 20-pound weight vest, and each set is done consecutively- so all pull-ups are done first, then push ups, etc., etc.

Before going into this workout lets discuss tactics. Murph can be broken down many ways and its imperative as an athlete to know your strengths and weaknesses. For example, If you battle with push ups and you know that will be your limiting factor it’s better for you to break up the workout in a different rep scheme than someone who can fly through 20 push ups with out burning out. The same thing goes for pull-ups and air squats. First and foremost, you will start with the mile, this is an area where you can make up time, however, don’t make the rookie mistake of sprinting through the first mile. Save that fiery spirit for your last mile. This workout is a marathon, not a sprint. Again, if this is your first time doing Murph do not attempt it with the weight vest. I repeat, DON’T DO IT.
I have seen a lot of people practicing the workout before the 29th and I think that is one of the best approaches leading up to it. This is undeniably a high volume workout and priming your body for that intensity will always make it easier. As with any workout or competition, hydration, nutrition and rest are key! With any luck, we will have great weather come the 29th so overheating wont be a risk however, hydration is very important for a workout like this. So, grab your BCAA’s, water, or pedialyte whatever your hydrating drink of choice is and keep it close by. The day before Murph consider keeping it light by getting your body moving without reaching exhaustion. Most importantly, fuel up before the workout! Get those carbs and electrolytes in because this will be a long one.
Lets talk Gear! If you will be performing this with a weight vest make sure you have run and done workouts with it before. You must be comfortable wearing a vest. The worst thing is to start running and have the vest bashing into your ribcage with each stride. Gymnastics grips are also a great tool for a workout like this because you will be doing a 100 pull-ups. Do not forget to wear comfortable shoes that you can run and perform the rest of the movements in. If you genuinely want to get into the spirit of Murph take a night to watch the movie Murph: The Protector. It will give you great insight and motivation for why we do this workout.
Back to the strategies! Most people breakdown on the push-ups and in order to avoid that I am going to propose a few rep schemes. Please take a moment to glance over them and consider which one will work best for you.

5-10-15
20 rounds of
5 pull ups
10 push ups
15 squats

This is the most common way Murph is done and arguably the fastest. If you have ever done Cindy before this is just like that except on steroids. The great thing about this breakdown is you can move quickly between movements with little rest. Be aware that 10 pushups may tire out your arms if you are not proficient!

5-5-5-15
20 rounds of
5 push ups
5 pull ups
5 push ups
15 squats

If you really struggle with pushups this is a great way to do small sets with adequate movements in between to give your arms reasonable rest. Small frequent sets = decreased burn out

3-6-9
33 rounds of
3 pull-ups
6 push-ups
9 squats

You will need to include one set of 1 pullup-2 pushups-3 squats to make sure you get all yours reps done in addition to this. If you struggle with pullups this is a good one for you.

15 rounds:
5 pullups
10 pushups
20 squats
Finish with 5 rounds:
5 pullups
10 pushups

You will still be doing twenty rounds but the goal is to finish all the squats in the first 15 rounds and finish with just pull-ups and push-ups so you save your legs for the last mile.
Hopefully, now everyone can go into this workout with a game plan. If you have another strategy I would love to hear it! Maybe your strategy would also work for another athlete. Last but not least, have fun and enjoy the BBQ with friends after. You will have definitely earned it. ☺ Happy CrossFitting everyone!

5.19.17

PERFORMANCE

A.

Three Sets/15 Minutes

Muscle-ups x 4-8 Reps

Hamdstand Walk x 50′

L-sit x 60 seconds

B.

For time:
400 Meter Run
30 Front Squats (185/135)
30 Burpee Box Jump Overs (24″/20″)
400 Meter Run

 

FITNESS

A.

Three Sets/15 Minutes

Push-ups x 10 reps

Nose to Wall Handstand Hold x 60 seconds

Hollow Hold x 60 seconds

 

B.

For time:
400 Meter Run
30 Goblet Squats (heavy)
30 Burpee Box Jump Overs
400 Meter Run