CrossFit WOD, May 29, 2023

CrossFit – Mon, May 29

Warm-Up
Warm-Up

200m Run

Into…

2-3 SETS FOR QUALITY

10 Kang Squats

5 Scap Push-Ups + 5 Push-Ups

3 Scap Pull-Ups + 2 Pull-Ups

*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

Workout – Performance
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.
https://www.crossfit.com/workout/2005/08/18#/comments

Reps for the BW movements can be completed in any sequence.

Workout – Fitness
“MINI MURPH” (Time)
FOR TIME*
800m Run

Into…

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b.t Sets-

(No Measure)