29 May
CrossFit Vitality – CrossFit
Warm-up
WU: Metcon (No Measure)
WARM-UP INDIVIDUALLY DEPENDING ON WHAT HEAT YOU WILL BE PARTICIPATING IN. WARM-UP WILL BE ON ROLLING WHITEBOARD:
2 ROUNDS:
5 ACTIVE LUNGES
5 NEGATIVE PUSHUPS
30 SECOND PALEO SQUAT (ANKLE FOCUS)
5 PRESS-UPS
5 HALF SPEED AIR SQUATS
Metcon
A: VITALITY MURPH (Time)
FOR TIME:
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 AIR SQUATS
1 MILE RUN
RX+ IS WITH A 20# VEST
1. PARTITION WORK AS NEEDED IF DOING SCALED OR RX VERSION.
2. RX+ MEANS NO PARTITION OF THE WORK. WORK MUST BE COMPLETED IN ORDER. 100 PULLUPS, THEN 200 PUSHUPS, THEN 300 AIR SQUATS. IF YOU DON’T AGREE WITH THIS, SORRY ABOUT YOUR LUCK. NON-NEGOTIABLE.
3. IF YOU PUT A VEST ON TO START THE WORKOUT, IT DOESN’T COME OFF UNTIL YOU FINISH. AGAIN, NON-NEGOTIABLE. THINK HARD BEFORE YOU PUT THAT VEST ON.
Metcon
B: MINI MURPH (Time)
FOR TIME:
1 MILE RUN
50 PULLUPS
100 PUSHUPS
150 AIR SQUATS
1 MILE RUN
1. SCALE PULLUPS TO JUMPING PULLUPS.
2. SCALE PUSHUPS TO BOX PUSHUPS.
3. IF NEEDED, SCALE 2ND RUN TO 800M. NO SCALE FOR THE FIRST 1 MILE RUN.
Metcon
C: PARTNER MURPH (Time)
WITH A PARTNER:
BOTH RUN 1-MILE
AS A TEAM, WITH ONE PERSON WORKING AT A TIME COMPLETE:
75 PULLUPS
150 PUSHUPS
300 AIR SQUATS
RUN 1-MILE
1. I ENCOURAGE ATHLETES TACKLING MURPH FOR THE FIRST TIME TO DO THIS VERSION WITH A PARTNER.
2. SCALE PULLUPS TO JUMPING PULLUPS, PUSHUPS TO BOX PUSHUPS.
3. ONE PERSON WORKS AT A TIME, FIRST PERSON BACK FROM RUN CAN BEGIN WORKING BEFORE 2ND PERSON MAKES IT BACK.