5/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Only 2 sessions today, 8am and 9:30, with a group photo happening at ~9am. Bring your friends and family, Free drop-ins today! And be sure to stick around after. We’ll be firing up the grill and enjoying our community, BYOEverything!

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.
To learn more about Murph click here
*Break-up the pull-ups/push-ups/squats in any fashion. Common strategies are:

20 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Or, if push-ups are the limiting factor:

20 Rounds of:

5 Push-ups

5 Pull-ups

5 Push-ups

15 Squats

Other options include doing a Half-Murph, Partner Murph, scale runs to complete in under 10min, scaling reps to 3-6-9, jumping pull-ups, push-ups to a box, etc. There is a version for everyone!

2.Cool Down and Recovery

Hydrate

1:30/1:30 Couch stretch

1:30/1:30 Banded shoulder stretch