Every year as a gym, and with the greater CrossFit community, we come together to do the Hero WOD, "Murph." This year, we are doing "Murph" on May 29th in Hadley! As written, the workout is:
1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
As always at PVCF, we have three levels to every workout and there are scaled options!
If it is your first time joining us for "Murph" you can plan on doing "Murphette" which is half of the volume of the above WOD. We shall also have modifications available for LI so that everyone may participate!
Have fun with Saturday's workout! It will give you a great training stimulus and a taste of what to expect!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.
3. “Training Murph” AMRAP 20
Run 400m 3 Rounds of “Cindy”
*Score is total Rounds. Cindy= 5 pull-ups, 10 pushups, 15 Air squats.
LIII: as Rx’d LII: Band assisted pull-ups, piked ring row or ring row as appropriate. Push-ups to box as needed LI: Run 200m 2 rounds of: 3 Ring Rows 6 Push-ups 9 Air Squats
4. Foam Roll Party