Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Metcon
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
All with a Weight Vest (20/14 lb)
Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
Alternate Options (No Measure)
Alternate Options:
Pull up Modification: (you can’t do them OR you don’t have a pull up bar)
-Jumping Pull ups (100)
-Inverted rows (100)
-Renegade rows (100 arm; use a moderate weight)
-Barbell or dumbbell bent-over rows (100 total; use a moderate weight)-Sit-ups (100)
Push-up Modification:
-Incline push-ups (200)
-Push-ups from knees (200)
-Mountain Climbers (100 each side)
-Shoulder taps (100 each shoulder)
Air Squat Modification:
-Squat to box (modify based on movement capacity; 300 reps)
Running: (can’t run or pain when running)
-Rowing (200m row is what we modify it to)
-Biking (Assault bike, we typically give a time domain and intensity level; most people don’t choose this option : ) )
Alternate options (volume-based):–
1 mile run/ 50 pull ups/100 push ups/150 air squats/ 1 mile run
-Half bread; full meat
800m run/ 100 pull ups/200 push ups/300 air squats/800m run
-Half and half (Half Murph)
-800m run/50 pull ups/100 push ups/150 air squats/800m run
Shoulder Pressing/overhead issues (can’t do pull-ups or push-ups):
1-mile run (or half or alternative running movement)
100 Renegade rows (no DB’s? 100/100 shoulder taps)
200 sit-ups
300 Air Squats
1-mile run (or half or alternative running movement)
Pull-Up-Less Murph: (bodyweight only option that would be a much higher metabolic demand)
1-mile run
100 burpees
200 push-ups
300 Air Squats
1-mile run
Cool Down
*Coaches Choice