CrossFit Alabaster

< Return to Blog

“CFA Anywhere” WOD, May 20, 2024

“CFA Anywhere” – Mon, May 20

NOTE: Mini Murph Build Up

Mayhem Crew –

Each May for Memorial Day we complete a version of Murph. For those who aren’t aware, Murph is a Hero Workout in the CrossFit Community. (see full Murph workout written in the workout prep notes.)

Rather than starting another cycle where we test and re-test something, we are going to have 2 designated Murph Prep Style workout days on Mondays and Fridays between now and Memorial Day – May 27, 2024 – where we will continue to work on our running, push ups, pull ups and air squats.

GREAT NEWS: If you have been following along with our Cycles since October 30, 2023 we have worked on Push Up Endurance, Pull Up Endurance and longer running in metcons. So I am very excited to roll right into this Murph Prep training. 🇺🇸

Athletes Notes

What is the Murph Workout?

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

IMPORTANT NOTE:

  • We will do a shorter and less volume version of Murph.
  • However on Memorial Day, if you decide to complete and score full Murph, you will hop over to the M60 track!!
  • If you have not been doing a training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety.

Who is Murph?

This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Warm Up

3 Rounds:
15 seconds of Jumping Jacks
5 Dynamic Squat Stretches
5 Thread the Needle (each)
3 Hand Release Push Ups

Then
2 rounds
30 second Jog
30 seconds of Slow Towel Rows or Crush Grip Dumbbell Bent Over Rows

Athletes Notes

Bodyweight Metcon
Bodyweight: Dune (Time)

For Time:
500m Run
50 Air Squats
25 Push Ups
12 Towel Rows OR Banded Rows OR Kipping Pull Ups
400m Run
40 Air Squats
20 Push Ups
10 Rows
300m Run
30 Air Squats
15 Push Ups
8 Rows
200m Run
20 Air Squats
10 Push Ups
6 Rows

Athletes Notes

Workout Strategy and Flow

  • Good News: it goes down in reps! You will get to do the bigger reps when you are most fresh BUT….be cautious.
  • Run: There are 1400m of running here but broken up into 500,400,300,200.
  • Towel Rows OR Banded Bent Over Row OR Kipping Pull Up: make sure these reps look pretty. The most you have to do at one time is 12. You should only complete the kipping pull ups if you feel confident that when fresh you could go unbroken
  • Push Ups: Even though you feel good at the beginning, I would recommend that you still strategize these reps appropriately. I would say break them up at the start even if you don’t feel you should, that way by the end of the workout you still can do bigger sets.
  • Air Squats – smooth and steady. Aim to go unbroken if you can, BUT If you need to shake out at the half way point, especially at the start, feel free to do that.

Flow
500m Run , 50 Air Squats, 25 Push Ups, 12 Towel Rows, 400m Run, 40 Air Squats, 20 Push Ups, 10 Towel Rows, 300m Run, 30 Air Squats, 15 Push Ups, 8 Towel Rows, 200m Run, 20 Air Squats, 10 Push Ups, 6 Towel Rows

Substitution

Backpack Option

For Time:
500m Backpack Run
50 Backpack Back Squat
25 Backpack Push Ups
12 Backpack Bent Over Row
400m Backpack Run
40 Backpack Back Squat
20 Backpack Push Ups
10 Backpack Bent Over Row
300m Backpack Run
30 Backpack Back Squat
15 Backpack Push Ups
8 Backpack Bent Over Row
200m Backpack Run
20 Backpack Back Squat
10 Backpack Push Ups
6 Backpack Bent Over Row

Scaled

For Time:
2:30 Minutes of Standing Marches
50 Squat to Chair
25 Elevated Knee Push Ups
12 Towel Rows
2:00 Minutes of Standing Marches
40 Squat to Chair
20 Elevated Knee Push Ups
10 Towel Rows
1:30 Minutes of Standing Marches
30 Squat to Chair
15 Elevated Knee Push Ups
8 Towel Rows
1:00 Minute of Standing Marches
20 Squat to Chair
10 Elevated Knee Push Ups
6 Towel Rows

Mayhem Moms

For Time:
2:30 Minutes of controlled Skipping in Place
50 Air Squats
25 Knee Push Ups or Incline Push Ups
12 Towel Rows OR Banded Bent Over Row
2 Minutes of controlled Skipping in Place
40 Air Squats
20 Knee Push Ups or Incline Push Ups
10 Towel Rows OR Banded Bent Over Row
1:30 Minutes of controlled Skipping in Place
30 Air Squats
15 Knee Push Ups or Incline Push Ups
8 Towel Rows OR Banded Bent Over Row
1 Minute of controlled Skipping in Place
20 Air Squats
10 Knee Push Ups or Incline Push Ups
6 Towel Rows OR Banded Bent Over Row

Minimal Metcon
Minimal: Dune (Time)

For Time:
500m Run
50 Air Squats
25 Push Ups
12 Dumbbell Bent Over Rows (2×50/35)
400m Run
40 Air Squats
20 Push Ups
10 Dumbbell Bent Over Rows (2×50/35)
300m Run
30 Air Squats
15 Push Ups
8 Dumbbell Bent Over Rows (2×50/35)
200m Run
20 Air Squats
10 Push Ups
6 Dumbbell Bent Over Rows (2×50/35)

Athletes Notes

Workout Strategy and Flow

  • Good News: it goes down in reps! You will get to do the bigger reps when you are most fresh BUT….be cautious.
  • Run: There are 1400m of running here but broken up into 500,400,300,200.
  • Double Dumbbell Bent Over Row: make sure these reps look pretty. The most you have to do at one time is 12. The weight you select should allow for unbroken across the whole workout.
  • Push Ups: Even though you feel good at the beginning, I would recommend that you still strategize these reps appropriately. I would say break them up at the start even if you don’t feel you should, that way by the end of the workout you still can do bigger sets.
  • Air Squats: smooth and steady. Aim to go unbroken if you can, BUT If you need to shake out at the half way point, especially at the start, feel free to do that.

Flow
500m Run , 50 Air Squats, 25 Push Ups, 12 Dumbbell Bent Over Rows, 400m Run, 40 Air Squats, 20 Push Ups, 10 Dumbbell Bent Over Rows, 300m Run, 30 Air Squats, 15 Push Ups, 8 Dumbbell Bent Over Rows, 200m Run, 20 Air Squats, 10 Push Ups, 6 Dumbbell Bent Over Rows

Substitution

Mayhem Moms

For Time:
2:30 Minutes of controlled Skipping in Place
50 Air Squats
25 Knee Push Ups or Incline Push Ups
12 Double Dumbbell Bent Over Row
2 Minutes of controlled Skipping in Place
40 Air Squats
20 Knee Push Ups or Incline Push Ups
10 Double Dumbbell Bent Over Row
1:30 Minutes of controlled Skipping in Place
30 Air Squats
15 Knee Push Ups or Incline Push Ups
8 Double Dumbbell Bent Over Row
1 Minute of controlled Skipping in Place
20 Air Squats
10 Knee Push Ups or Incline Push Ups
6 Double Dumbbell Bent Over Row

Cool Down

:30 Chest Stretch (each side)
:30 Couch Stretch (each side)
1:00 Chair Box Lat Stretch

Athletes Notes

Cool Down

:30 Chest Stretch (each side)
:30 Couch Stretch (each side)
1:00 Chair Box Lat Stretch

Athletes Notes