HomeGrown CrossFit - CrossFit
A: Metcon (Time)
MURPH
MURPH
OPTION #1
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Ring Rows
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
OPTION #2
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
OPTION #3
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
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 have a 20lb men or 10lb women vest or body armor, wear it.
Published by: Breanne Feudale in Uncategorized