Monday, May 25, 2020

CrossFit Albuquerque – Home Workouts

We hope that you are able to be apart of todays workout. Please take a photo and share with us if possible. We miss you all greatly.
I’ll be thinking of you all today during the workout.
Remember, no matter how you complete the workout; whether scaled or as prescribed you are a beast!
Stay safe, much love!

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1 SET:

10 Quad Pulls

10 Chicken Walks

10 Spiderman Lunge with reach

10 Pigeon

20 Butt Kickers

20 High knees

20 Lunges

5 Downward\upward dog (stretch calves in downward portion)

Child pose for 3 Breathes

20 Bird Dogs

20 PVC\Broom pass thrus

:15 Chest stretch (Both sides)

*Murph is a longer workout, if you need more stretching to prepare-please do so. That first run will warm you right up as well 🙂


There are a few scaled options for you listed below. For those of you that aren’t running, rowing or bike is also a great option!

If you do not have a pull up bar, ring rows and DB rows are suggestions.

Scale push ups to knees if needed.

Remeber, have fun!

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

Modified Murph #1 (Time)

10 Rounds

200m Run

5 Pull ups

10 Push ups

15 Air Squats

200m run buyout

Modified Murph #2 (Time)

For time

800m Run

12 Rounds of Cindy (5,10,15)

800m Run
5 Pull ups

10 Push ups

15 Air Squats

Half Murph (Time)

For Time:

800 Meter Run

50 Pull ups

100 Push ups

150 Squats

800 Meter Run

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