CrossFit WOD, May 27, 2019

MurphInspirationLt. Michael P. Murphy Tribute: True American Hero:
https://www.youtube.com/watch?v=hEVDNZg33FEWarm-upWarm-upPlease make sure you have signed up for a heat.
Encourage and cheer others on! Stay warm and loose while you wait for your heat.

I. AMRAP x 6 MINUTES
100m Run
3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats

II. PRE-WOD MOB
-calf stretch
-Pigeon pose
-Childs poseMetconTFA Benchmark Battle MURPH (FIT) (Time)FOR TIME
1 Mile Run
50 Jumping Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
1 Mile Run

or

Partner Murph
1 Mile Run Together
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run Together
*In this version the bodyweight movements can be partitioned and split however the athletes like.SCALING
REPS, LOADING, VOLUME…
Reps/ Volume — This is going to be A LOT of volume for everyone so we want to make sure we scale appropriately. Below are some suggested scaling options for all athletes:
-perform with a partner
-perform half the reps
-decrease the volume if you have not performed this workout before.
MOVEMENT ADJUSTMENTS…
Run — Athletes can Row or Ski 1600m as an alternative.
Pull-ups — default to Banded Pull-ups, Jumping Pull-ups, or Ring Rows.
Push-ups — This is going to be the part of the workout that will slow people down the most. We can have athletes work through Push-ups to a plate or ab mat, Box Push-ups, or Knee Push-ups. Athletes should also be encouraged to stay very conservative with these, leave 3-4 reps in the chamber always while working through these.
Air Squats — If unable to Squat below parallel use Lunging, Box Step-ups, or a KB Deadlift.TFA Benchmark Battle MURPH (PER) (Time)”MURPH”
FOR TIME
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.RX is without vest.

SCALING
REPS, LOADING, VOLUME…
Reps/ Volume — This is going to be A LOT of volume for everyone so we want to make sure we scale appropriately. Below are some suggested scaling options for all athletes:
-perform with a partner
-perform half the reps
-decrease the volume if you have not performed this workout before.
MOVEMENT ADJUSTMENTS…
Run — Athletes can Row or Ski 1600m as an alternative.
Pull-ups — default to Banded Pull-ups, Jumping Pull-ups, or Ring Rows.
Push-ups — This is going to be the part of the workout that will slow people down the most. We can have athletes work through Push-ups to a plate or ab mat, Box Push-ups, or Knee Push-ups. Athletes should also be encouraged to stay very conservative with these, leave 3-4 reps in the chamber always while working through these.
Air Squats — If unable to Squat below parallel use Lunging, Box Step-ups, or a KB Deadlift.

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