Crossfit Lillington – Mayhem Affiliate – At Home
NOTE: Mini Murph Build Up (No Measure)
Mayhem Crew –
Each May for Memorial Day we complete a version of Murph. For those who aren’t aware, Murph is a Hero Workout in the CrossFit Community. (see full Murph workout written in the workout prep notes.)
Rather than starting another cycle where we test and re-test something, we are going to have 2 designated Murph Prep Style workout days on Mondays and Fridays between now and Memorial Day – May 27, 2024 – where we will continue to work on our running, push ups, pull ups and air squats.
GREAT NEWS: If you have been following along with our Cycles since October 30, 2023 we have worked on Push Up Endurance, Pull Up Endurance and longer running in metcons. So I am very excited to roll right into this Murph Prep training. 🇺🇸
Athletes Notes
What is the Murph Workout?
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
IMPORTANT NOTE:
We will do a shorter and less volume version of Murph.
However on Memorial Day, if you decide to complete and score full Murph, you will hop over to the M60 track!!
If you have not been doing a training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety.
Who is Murph?
This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).
On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.
Warm Up (No Measure)
3 Rounds:
15 seconds of Jumping Jacks
10 Front To Back Leg Swings (each)
5 Dynamic Squat Stretches
3 Push Ups to Downward Dog with 2 second Pause in Downward Dog
Then
2 rounds
30 second Jog
30 seconds of Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
Jumping Jacks
Front to Back Leg Swings
Dynamic Squat Stretch
Push Up to Downward Dog w/Explanation
Towel Rows or Crush Grip Dumbbell Bent Over Row –
Bodyweight Metcon
()
Bodyweight: Dolly Parton (Time)
For Time:
800m Run
..into..
6 Rounds of:
6 Kipping Pull Ups or Towel Rows or Banded Bent Over Rows
9 Push Ups
12 Air Squats
..into..
800m Run
Time Cap: 20 minutes
Athletes Notes
Workout Strategy and Flow
Kipping Pull Up OR Towel Rows OR Banded Bent Over Row – make these 6 pretty every time. Complete in sets of 3 and 3 if needed.
Only attempt kipping pull ups if you feel confident that you can do them with quality form for the entire workout. This will accumulate to 36 reps, so we need to be sure we can do that without breaking down.
Push Ups – only 9 at a time, however the muscle fatigue will set in as the rounds go on. If push ups are still something you’re working to get better at, try starting out doing sets of 5 and 4!
Air Squats – smooth and steady. Unbroken each time. Easy money 😜
Flow
800m Run….then 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats….then 800m Run
Substitution
Run for 4 minutes (no matter the distance) OR complete 4 minutes of High Knees
Knee Push Ups or Incline Push Ups
Backpack Option
For Time:
800m Backpack Run
..into..
6 Rounds of:
6 Backpack Bent Over Row
9 Backpack Push Ups
12 Backpack Back Squat
..into..
800m Backpack Run
Scaled
For Time:
4 Minutes of Standing Marches
..into..
6 Rounds of:
6 Towel Rows OR Banded Bent Over Row
9 Elevated Knee Push Ups
12 Squat to Chair
..into..
4 Minutes of Standing Marches
Mayhem Moms
For Time:
4 Minutes of controlled Skipping in Place
..into..
6 Rounds of:
6 Towel Rows OR Banded Bent Over Row
9 Knee Push Ups or Incline Push Ups
12 Air Squats
..into..
4 Minutes of controlled Skipping in Place
Minimal Metcon
()
Minimal: Dolly Parton (Time)
For Time:
800m Run
..into..
6 Rounds of:
6 Double Dumbbell Bent Over Rows (2×50/35)
9 Push Ups
12 Air Squats
..into..
800m Run
Time Cap: 20 minutes
Athletes Notes
Workout Strategy and Flow
Double Dumbbell Bent Over Row – make these 6 pretty every time. The weight you select should be able to be done unbroken each time. Be aware that this will add up to 36 total reps.
Push Ups – only 9 at a time, however the muscle fatigue will set in as the rounds go on. If push ups are still something you’re working to get better at, try starting out doing sets of 5 and 4!
Air Squats – smooth and steady. Unbroken each time. Easy money 😜
Flow
800m Run….then 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats, 6 Rows, 9 Push Ups, 12 Air Squats….then 800m Run
Substitution
Run for 4 minutes (no matter the distance) OR complete 4 minutes of High Knees
Knee Push Ups or Incline Push Ups
Mayhem Moms
For Time:
4 Minutes of controlled Skipping in Place
..into..
6 Rounds of:
6 Double Dumbbell Bent Over Row
9 Knee Push Ups or Incline Push Ups
12 Air Squats
..into..
4 Minutes of controlled Skipping in Place
Cool Down (No Measure)
1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose
Athletes Notes
Seated QL Stretch
Pigeon Stretch
Camel Pose