1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

“Murph”

May 26, 2016

 ***We will be closed Monday, tadalafil May 30th for Memorial Day. Also NO OPEN GYM Tuesday and Thursday of next week.***

Don’t forget – Murph on Saturday at 9am. 

This is a longer CrossFit workout with a lot of reps – 600 in total with 2 miles of running.  The CrossFit website explicitly states “partition the reps as needed.”  That means you can break it up.  If you choose to do 100 Pullups into 200 Pushups into 300 Squats, that is fine.  But for our purposes, it’s not required.  You could do 100 rounds of 1 Pullup, 2 Pushups and 3 Squats.  But that’s more up and down than a Catholic wedding.  And good luck counting that.

I recommend 20 Rounds of Cindy – 5 Pullups, 10 Pushups, 15 Squats. You can try 10/20/30, but from my experience, you tend to start breaking up sets in anything larger.  And by sets I mean the Pushups.  Don’t believe me?  Give 15/30/45 or couple of rounds and you’ll see what I mean.  Doing your Pushups in sets of 3s in slooooowwwww.

The website does state if you have body armor or a 20 pound vest, wear it.  Again, it’s not a requirement for our purposes.  We have a crappy weight vest somewhere(ask Alison if you want dibs), otherwise it’s BYOBA – Bring Your Own Body Armor.

For scaling, you can try Half Murph.  Run a mile (or a half) 50 Pullups, 100 Pushups, 150 Squats.  Finish with a run.  Still gnarly.

If you struggle with Pullups, I recommend pulling them from the workout.  Instead of doing 100 Body Rows or Jumping Pullups, try 100 Kettlebell Swings or – gasp – don’t do them at all.  It’s a challenging workout to run a mile, do 200 Pushups, 300 Squats, then run a mile.  Or 100/150.

Do we cap it?  Look, ideally, I would let you grind away all day to say you finished Murph.  But right now I’m calling you need to be out the door for your second run at the 50 minute mark.  That gives you 10 minutes to run and 2 minutes for each round of Cindy.

The point is you have options.  Come in, honor the sacrifice of those that have given their all, work your ass off, do a shit ton of calisthenics, high five your friends, and have a great Memorial Day weekend.

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Workout of the Day

Strength/Skill

The Cube, Phase 3, Week 1

Back Squat

3 sets of 8, 70% of 1RM

Conditioning

10 Snatch 75/55

8 Snatch 95/65

6 Snatch 135/85

4 Snatch 165/105

2 Snatch 185/115

11 minute cap

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