Monday, May 27
WOD
Happy Memorial Day! CF MVA will honor those who made the ultimate sacrifice to protect our country by participating in the Memorial Day Murph workout.
Classes at 8 & 9am
Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm, 7:45pm
Happy Birthday, Kendra Barber!
Warm-up:
7 minute AMRAP:
2 Inchworm pushup lunge
3 Deep Squat Complex
3 Pullup
6 Pushup
9 Air squat
150m Run
4 Up down dog
WOD: “Murph”
For time:
1 mile Run
100 Pull-ups (Ring rows/Jumping pullups)
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.
*Start and finish with a 1-mile run, partition the pull-ups, push-ups, and squats as needed.
*50 minute cap.
Scaling options:
“Smurph” 800m Run, 50 pullup, 100 pushup, 150 Air squat, 800m Run
“Partner Murph” 800m run , 100 pullup, 200 pushup, 300 Air squat, 800m run (Run together, split the rest w/ a partner)
Partitioning: Check out this helpul article on how to partition. One way to partition the work that is not listed, is to perform 20 rounds of: 5 pull-up, 5 pushup, 8 air squat, 5 pushup, 7 air squat. If you normally slog through the pushup and squat having to take breaks on those movements, then this is the way to go!
