HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.
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
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.
MODIFICATIONS
RUN
Decrease Distance
1600m Row/Ski
100/80 Cal Bike
PUSH-UPS
Decrease Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Double Dumbbell Bench
PULL-UPS
Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows
Air Squats
Decrease Reps
Define Range of Motion (Squat to a target)
Published by: Breanne Feudale in Uncategorized