05/25/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** NO ZOOM WORKOUTS FOR MONDAY, MAY 25TH IN OBSERVANCE OF MEMORIAL DAY **

NOTE From Coach Karlos:

Hey Angelinos!! Below you will find FOUR variations of the CrossFit “Hero” WOD … MURPH … Every year, thousands of CrossFit gyms across the nation celebrate Memorial Day with this WOD. This is your chance to participate in the celebration for all of our military personnel who had lost their lives while serving in the United States Armed Forces.

If you don’t have a Pull-Up bar or Rings/TRX at home to do Pull-Ups or Ring Rows, then select one of the following three @HOME MURPH options. The difficulty level goes varies from beginner (Push-Ups) to intermediate (Burpees) to advance (HSPU). All options include two 1-Mile Runs; which are a MUST!! if you do not know what a mile is around your neighborhood.. MEASURE IT.. by downloading any generic “runners” app for your phone, a “FitBit” type of device or map it out and measure on Google Maps.

Good luck everybody!! Make sure to post your results.. I wanna see!!!

WOD: 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

WOD 1: Metcon (Time)

MURPH @ HOME MODIFIED #1:

— 1 Mile Run

— 100x Push-Ups

— 200x Sit-Ups

— 300x Air Squats

— 1 Mile Run

RX+ 20lb Vest

WOD 2: Metcon (Time)

MURPH @ HOME MODIFIED #2:

— 1 Mile Run

— 100x Burpees

— 200x Sit-Ups

— 300x Air Squats

— 1 Mile Run

RX+ 20lb Vest

WOD 3: Metcon (Time)

MURPH @ HOME MODIFIED #3:

— 1 Mile Run

— 100x Handstand Push-Ups

— 200x Sit-Ups

— 300x Air Squats

— 1 Mile Run

RX+ 20lb Vest