WOD

26
May

WOD

CrossFit Fulshear – CrossFit

– Metcon: Hero workout ”Murph”. Remember that today’s workout is about
digging deep when things get hard. Challenge yourself, but be smart.

Warm-up

Run 400 Meters as a group

then,

Review All Scaling Options

Then complete:

2 Rounds of:

3 Pull-ups or scaling option

6 Push-ups or Box Push-ups

9 Air Squats

Metcon

“Murph”

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Rx+:(Wear a 20/10# Weighted Vest)

L2 Metcon:

For time:

1 Mile Run

5 Rounds of:

10 Pull-ups

12 Push-ups

15 Air Squats

Then,

1 Mile Run

L1 Metcon:

For time:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run

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

Hypertrophy

3×10 of the following:

banded good mornings

banded pass through

banded around the world

FOAM ROLL!!!