Mallard Crossfit – CrossFit
Workout
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
Half Murph (Time)
800 m Run
50 Pull ups
100 Push ups
150 Squats
800 m Run
Rx + 1 mile run
Partner Murph (Time)
Partner A – 25 Pullups
Partner B – 400m Run
Alternate Pullups/Run so you each partner does 2 sets of pullups
Partner A – 25 Pushups
Partner B – 400m Run
Alternate Pushups/Run so you each partner does 4 sets of pushups
Partner A – 75 Squats
Partner B – 400m Run
Alternate Squats/Run so you each partner does 2 sets of squats
“I must not fear”-Optional Workout (AMRAP – Rounds and Reps)
Freedom (RX’d)
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans (95/65)
Burpee Box Get Overs (30/24)
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
(KG conv: 43/29)
Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps).
Independence
20:00 AMRAP
Teams of 2
Partner 1: Odd sets
1-3-5-7-9-11…
Partner 2: Even sets
2-4-6-8-10…
Hang Squat Cleans (75/55)
Burpee Box Get Overs (24/20)
-Partner not working must be rowing for Max Calories.
(KG conv: 34/25)
Liberty
20:00 AMRAP
Teams of 2
Partner 1: Odd sets
1-3-5-7-9-11…
Partner 2: Even sets
2-4-6-8-10…
Hang Dumbbell Power Cleans (light)
Up Down Box Step Up (20)
-Partner not working must be rowing for Max Calories.
Target Round: Round of 16
Minimum Round before scaling: 12
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
