5 Round Sunday

Memorial Day Murph 2018

Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!

WORKOUT for Easter Sunday 4/12/2020

for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run

Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees

If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!

2nd Serving – Need More Work? (Endurance-Bias)

500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.

Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k

Rest as needed after the handstands before the next effort.

HSPU Strength Ladder

every minute on the minute for 3:00 do 1-2-1

READ: This 51-Year-Old Won’t Let Coronavirus Derail Her CrossFit Goals – Rappler

1 reply
  1. Kaia (☞゚ヮ゚)☞
    Kaia (☞゚ヮ゚)☞ says:

    – Completed Rx.
    – Time: Between 39 and 41 min.
    – Time’s estimated based on the number of repeats of the 7min. 10sec. long “surrender was never an option” chipper jam on my headphones. Pull-ups had to be strict based on the nature/position of the ledge that I’m using in the absence of a rig.

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