Call Us: (303) 484-9732

CrossFit Golden: Monday 5.26.14

25
May

CrossFit Golden: Monday 5.26.14

murph photo

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Memorial Day Murph

 

Heat times are at 9am and 9:40am

 

Workout Options:

Full “Murph”

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

 

1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

 

Partner “Murph”

Run 1 Mile (each)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (each)

 

Strategy:

For the reps, partition them however you’d like. We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats”.

If you choose to wear a weighted vest, the prescribed weight is 20lbs.

 

Logistics:

Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 8:30am for 9:00am heat), warm-up will be written on the board

Please check the board when you get in the gym to see which “station” you’re assigned

Don’t forget we’ll be having a BBQ after the workout, where CFG will provide some meat for Hot Dogs and Burgers. Please feel free to bring some side dishes and drinks.

 

See you guys tomorrow!

Leave a Reply