Mayhem Affiliate 05/29/2023
Warm-up
Warm-up
1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
2. Workout Prep
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
Workout
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.
https://www.crossfit.com/workout/2005/08/18#/comments
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.
https://www.crossfit.com/workout/2005/08/18#/comments
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
“Murph”
Freedom (RX’d)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
* Weighted Vest- 20/14
Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run
When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.