Blade Method Fitness – CrossFit
MESSAGE
MEMORIAL DAY MURPH:
Partition reps as you choose!
Full Murph
1/2 Murph
Partner Murph
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
Scale according to what we have trained the past 4 weeks. 2K Row for run, Ring PU, Ring Row, Box Push Ups
1/2 Murph (Time)
1/2 Murph
800m run
50 PU/Banded PU/Ring Row
100 Push Ups/Elevated Push Ups
150 Squats
800m run
*Still a huge accomplishment!
Partner Murph (Time)
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Scale:PU to RR, Push Up ROM, mile to 800m or row.
