Do the Right Thing

Friday, November 18, 2011

“Classic CrossFit Warmup”
15 Overhead Squats with Bar
15 GHD situps
15 Hip Extensions
15 Strict Pullups
15 Pushups
30 Second Sampson Stretch each leg

Practice your kipping pullups, loosen any tight bits and then perform

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Suver, no excuses

Murph is infamous for breaking that 20 minute workout mold that defines CrossFit.  If you have never done a Wod that lasts upwards of an hour, you will.  Although that day may not be today, scale accordingly!  There are a variety of options for those that decide to tackle todays workout.

  There is the “Cindy” version, where you perform 20 sets of 5 pullups, 10 pushups, 15 squats, or the more advanced “Angie” version, where you perform all 100 pullups before all 200 pushups before all 300 squats, then there is the “Half Murph” with 800 meter runs and half of all the movements.

You should choose your variation based upon your experience level and ability to maintain standards.  We want to see your chin over the bar and fully extended arms on every pullup, chest to the floor and arms fully extended on the pushups and quality depth with hips fully open at the top of each squat.  I say this every single time there is a workout with pushups.  It is okay to do one rep at a time!  Keep the quality high and you will get stronger faster.  Don’t cut your movement standards short for the glory of a good time today!

  Even if its hard, know that you did the movements correctly.  Even at a “Half Murph” you will have to perform 100 pushups!

Showing up early is also not a bad idea, as you will not have much time to get warmed up!  Good luck!