Ballston CrossFit » Monday, May 25, 2020

Monday, May 25, 2020

At Home WOD Stream Times
MondayCrossFitCANCELLED
30 Minute Mobility – 5:00PM JOIN HERE
Core BlastCANCELLED
TuesdayYoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
WednesdayCrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
ThursdayCrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE
FridayCrossFit – 1:30PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE
SaturdayNONE
SundayYoga – 10:00AM JOIN HERE

You can find all of the past workout recordings HERE!!!


In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

As this year everyone has had some drastically different looking training leading up to Murph, we though it would be best to provide some different scaling options for this notoriously brutal workout. This way we can all still honor Michael Murphy with a hard workout while still being realistic with where our current fitness levels are at.

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

Rx: Complete entire workout in weighted vest (20/14)

or

“Partitioned Murph”
For time:
Buy in: 1 mile Run
20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
1 mile Run

or

“1/2 Murph”
For time:
800m Run
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
800m Run

or

“1/4 Murph”
For time:
400m Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
400m Run

or

Modified Murph (No pull-up bar): ⁣
1 Mile Run⁣
100 Sit Ups
200 Push Ups⁣
300 Squats⁣
1 Mile Run⁣

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