Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
*Coaches Choice
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
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Alternative 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):–
-Full bread; half meat
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-up
Cool Down
*Coaches Choice