CrossFit Albuquerque – Home Workouts
HAPPY MEMORIAL DAY!
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!
Warm-up
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 🙂
Metcon
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
