Mar 4, 2012

'MURPH' MONDAY 5th MARCH 2012


Lucas, like many of our athletes, managed a Personal Best in the Snatch (multiple reps @ 75kgs) as part of Open WOD 12.2 on Saturday.  What an amazing effort from everyone!!!!!!!

If you haven't come down on a Saturday to support the team, make a point to do so. The atmosphere is electric and our people (team athletes and other members)are doing amazing things and pushing themselves to achieve the best they ever have.

Burpee challenge = 24 burpees

Today we meet another of the CrossFit 'heroes'

‘Murph’   In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005

  • Run 1.6k
  • 100 Pull up
  • 200 Push up
  • 300 Squat
  • Run 1.6k

Partition the pull ups, push ups and squats as required. (eg 5 pullups, 10 pressups, 15 squats x 20 sets)

Partnering up, threes, even fours is an option for this workout, as is individual 1/2 Murph or even 1/4 Murph.

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1/4 murphs, 1/2 murphs and full murphs