HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Alternating Arm Swings

8 Scapular Push-Ups

10 Cossack Squats

B: 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.
To learn more about Murph click here
Benchmark WOD

"MURPH"

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:


500m Run 


25 Pull-ups


50 Push-ups


100 Squats


500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

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.

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 (sub 108/88 Cal Bike)

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 14lb women vest or body armor, wear it.

Goal Time Domain: 40:00-55:00

Time Cap: 55min

C: Metcon (No Measure)

Cool down - on your own
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose