P6 CrossFit – Online Programing
Warm-up
5:00 Clock:
100m Jog or :30 High Knees
5 Push Ups to Downward Dog
10 Air Squats
Murph Bodyweight (Time)
800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
WORKOUT STRATEGY & FLOW:
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.
Table rows are ideally done unbroken throughout the entirety of the workout. Sub 5 bent over single arm rows (each arm) if needed. Use a weight from around the house.
Break up push ups into smart sets from the beginning.
Keep the air squats at a smooth pace throughout the entirety of the workout. Try to keep these unbroken.
Try to recover on the run. If you don’t have a space to run, sub 3:00 of high knees.
Murph Minimal (Time)
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest
WORKOUT STRATEGY & FLOW:
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.
Strict pull ups are ideally done unbroken throughout the entirety of the workout. Sub 5 bent over single arm rows (each arm) if needed. RX weight would be 50/35# dumbbell.
Break up push ups into smart sets from the beginning.
Keep the air squats at a smooth pace throughout the entirety of the workout. Try to keep these unbroken.
Try to recover on the run. If you don’t have a space to run, sub 3:00 of high knees.
Accessories
3 rounds:
10 Cat Cow Exercises
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (R/L)
Stretching
1:00 Calf/achilles stretching
1:30 Couch Stretch (R/L)
