CrossFit North Reston – CrossFit
Announcement
We know some of us may have taken some time off from working out, or may have lessened our intensity/frequency over the past 2 months. PLEASE REMEMBER THAT FULL MURPH IS A VERY CHALLENGING, HIGH-VOLUME WORKOUT. YOU SHOULD MAKE A SMART DECISION ON SCALING BASED ON YOUR CURRENT LEVEL OF FITNESS RATHER THAN YOUR LEVEL OF FITNESS LAST YEAR.
At 4pm, we’re going to have a post-Murph Zoom Happy Hour and everyone is invited! Grab a drink and get ready to talk about your Murph experience with the CFNR community! You don’t even need to complete Murph to join in! We want to see all of your faces, sweaty or not! At 4pm, join us here:
https://us02web.zoom.us/j/85604919947
Warm-up
Warm-up (No Measure)
3-5 rounds of:
0:30 Light Jog
10 Toe Touch + Jume
10 Leg Swings / Leg
10 Walking Lunges with OH Reach
*Then*
10 Alternating Lateral Lunges
10 Inchworms with Push up
Metcon
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
3/4 MURPH
Run: ¾ Mile
Pull Ups: 75
Push Ups: 150
Squats: 225
Run: ¾ Mile
1/2 MURPH
Run ½ Mile
Pull Ups: 50
Push Ups: 100
Squats: 150
Run ½ Mile
1/4 MURPH
Run ¼ Mile
Pull Ups: 25
Push Ups: 50
Squats: 75
Run ¼ Mile
Here are some options for how you can partition all of this work. The examples below are for Full Murph, but keep in mind you can still use these strategies for 3/4, 1/2, or 1/4 Murph. Just decrease the number of rounds.
2/4/6 FOR 50 ROUNDS
3/6/9 FOR 33 ROUNDS + 1 ROUND of 1/2/3
5/10/15 FOR 20 ROUNDS
10/20/30 FOR 10 ROUNDS
TRY BREAKING UP PUSH-UPS EVEN FURTHER
This is a great option for you if you know you will get stuck on push-ups. In our 5/10/15 example, this would become: 5 pull-ups / 5 push-ups / 15 air squats / 5 push-ups.
SUBSTITUTIONS FOR PULL UPS
We are aware that VERY few of us have pull-up bars at home. If that is the case for you, we’ll be subbing that movement with object bent-over rows. You can use any object that you have at home. This can include, but is not limited to: barbell, dumbbell, sandbag, bag of cat litter, rock, wall ball, water jug, bucket filled with various things, etc. Get creative and have fun with it! **Keep the weight on the lighter side, you’ve got a lot to do!
SUBSTITUTIONS FOR THE RUN:
Please scale and adjust according to the version of Murph you will be completing.
1 Mile Run Substitutions:
Row 2000m
Bike 4000m
480 High Knees
320 Jumping Jacks
1/2 Mile Run Substitutions:
Row 1000m
Bike 2000m
240 High Knees
160 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
STRETCHING:
3 Sets:
:60 Seated Forward Fold
:30 Doorway Stretch / side
:30 Couch Stretch / side
Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q