ROD 052215

ROD

Saturday, 22May15

 

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005.
If you’re not familiar with the CrossFit classic WOD, Murph, here’s the workout:

  • 1 mile run
  • 100 Pull ups
  • 200 Push ups
  • 300 Air Squats
  • 1 mile run

Now we will give you some tips on how to manage this ROD (WOD).
First we will post a modified “Murph” for those of you who want to participate but need toning down.

  • 800 meter run
  • 50 Chin-ups
  • 100 Push-ups
  • 150 Air Squats 
  • 800 meter run

Now for your tips:
Push-up burnout can be prevented by breaking down the workout wisely. Consider some of these options for the full Murph.

20 rounds of

  • 5 Push-ups
  • 5 Pull-ups
  • 5 Push-ups
  • 15 Squats

Similar to the above but:
20 rounds of:

  • 5 Pull-ups
  • 5 squats
  • 5 Push-ups
  • 10 Squats
  • 5 Push-ups

Modified option
10 rounds of: 

  • 5 Chin-ups
  • 10 Push-ups
  • 15 Air Squats

Expect these times –
The mile around the loop will of course play a big part in determining your time. Consider half the time for the modification.
25-30 Minutes Modified
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

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