Crossfit NWA – CrossFit
Warm-up (No Measure)
We will reset the clock at 8:30 and again at 10:00.
Warm Up on your own and be ready to go. Warm Suggestions (choose from the list to prime the body)
Skills & Drills
Straight Leg Kick
Side Shuffle + Jumping Jacks
Leg Swings Forward/ Lateral
Lunch + Pass Thru
7 Ring Rows (Or body rows)
10 hanging scap retractions
10 Air Squats
Lt Michael P Murphy
300 Air Squats
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
Target Time: 50 minutes
Time Cap: 1 hour 30 minutes
Partner up if you would like. You can both run the mile or you can split it up as needed. Split reps as needed.
Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.
WORKOUT STRATEGY & FLOW
Run: Consistent pace you can do the first and last mile at! Don’t come out hot.
Pull ups: Stick to manageable sets of 5-10 out of the gate. Keep the kip forceful and fast to save the arms
Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t fry out!
Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.
Modified Murph (AMRAP – Rounds and Reps)
50 Pull Ups
100 Push Ups
150 Air Squats
Run 200 or Row 250
5-10 Pull Ups/Ring Rows
10-15 Knee Push Ups or Box Push Ups
15-20 Air Squats