Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run or 250m Row
20 Walking Lunges
20 KB Swings
20 Ring Rows
20 Banded Good Mornings
200m Run or 250m Row
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
Hero workout “Murph”. Remember that this workout is about digging deep when things get hard. Challenge yourself, but be smart. Pick scale options that will allow you to maintain form for high number of reps.
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
100 KBS (53, 35)
100 Wallballs (20, 14)
1000 Meter Row
100 Sumo Deadlift High Pulls (53, 35)
100 Medball Cleans (20, 14)
1000 Meter Row
The volume is relatively high today so break sets as needed with your partner to ensure quick transitions. You should be able to effectively maintain row splits and pacing should be around 80%.