SHRED CrossFit WOD 11/28/19 Happy Thanksgiving! – “Murph”

For time: Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

GENERAL
* If you prefer, grab a buddy and perform a partner style Murph…you go, I go style to achieve the reps. both can run 1mile together or break it up 800m each.*

Performing the Hero Workout “Murph”, honoring Lt. Michael Murphy
This is a workout we program every Memorial Day
Looking to choose movements and variations that allow athletes to complete the workout in around 45 minutes or less.

UPPER BODY MOVEMENTS
Choose variations you can complete at least 5 reps at a time with
These included banded pull-ups, ring rows, and push-ups to a box or a bench, banded pushup

MURPH VARIATION OPTIONS
Unpartitioned Option
Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partitioned Option A
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

Partitioned Option B
1 Mile Run
10 Rounds:
10 Pull-ups, 20 Push-ups, 30 Air Squats
1 Mile Run

Partitioned Option C
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

Partitioned Option D
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
800 Meter Run

AMRAP Option
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

LOGISTICS
If Unable to Run:
2000 Meter Row
3200 Meter Bike Erg
115/80 Calorie Assault Bike or Echo Bike
*Pick something that takes 10 minutes or less

STRATEGY
RUNS
Treat the first mile as a buy-in to the workout
With a lot of work ahead of athletes, they should get into the gym feeling ready to attack the 3 bodyweight movements
On the second 1 mile run, get out the door and start moving
If possible, try to increase the effort every 400 meters
PULL-UPS, PUSH-UPS, AIR SQUATS
We recommend completing the pull-ups, push-ups, and squats are partitioned rounds of “Cindy”
Going 5-10-15 allows each muscle group to rest while the others work
Unlike the unpartitioned version, we are constantly switching the action
We go from an upper body pull, to upper body press, to lower body press
These built in “breaks” allow athletes to maintain a higher intensity, as they’re not as slowed down by muscle fatigue
Aim for 1-2 sets on the pull-ups (5 or 3-2)
The push-ups go the quickest, so break them up early and often (6-4, 5-5, or 4-3-3)
Move steadily through the air squats to allow yourself to reload for the more challenging upper body movements

COOL DOWN
1. Lat Foam Roll:
1-2 Minutes Each Side

2. Calf Foam Roll:
1-2 Minutes Each Side

3. Quad Foam Roll:
1-2 Minutes Each Side