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
5 Dynamic Squat Stretches
10 Scapular Push Ups
1 Push Up to Downward Dog
INTO
2 Rounds
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run
Athletes Notes
If you don’t have the space to do the workout as written then do:
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps
Jumping Jacks
Scapular Push Ups
Push Up to Downward Dog w/Explanation
Dynamic Squat Stretch
High Knees
Butt Kicks
Lateral Shuffle
Bear Crawl
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
60 Second High Plank, every 10 seconds do 1 Push Up
-rest 60 seconds-
Athletes Notes
Demo Videos
High Plank Hold – every 10 seconds perform 1 Push Up —–total, this should be 60 seconds unbroken with 5 push ups each set. It is going to get spicy, especially if you aren’t used to this kind of shoulder/arm fatigue during your push ups.
FLOW
0:00 – 1:00 High Plank with 1 push up at 10 seconds, 20 seconds, 30 seconds, 40 seconds, 50 seconds
1:00 – 2:00 Complete Rest
2:00 – 3:00 High Plank with 1 push up at 10 seconds, 20 seconds, 30 seconds, 40 seconds, 50 seconds
3:00 – 4:00 Rest
4:00 – 5:00 High Plank with 1 push up at 10 seconds, 20 seconds, 30 seconds, 40 seconds, 50 seconds
Substitution
Don’t worry if you are still working on push ups:
Option 1: you can do the High Planks RX as usual and every 10 seconds drop to your knees to perform Knee Push Ups
Option 2: you can do Hand Elevated High Plank and every 10 seconds drop to your knees to perform Incline Push Ups
Option 3: see more variations in Scaled and Mayhem Moms below.
Scaled and Mayhem Moms
3 sets:
60 Second Knee Plank , every 10 seconds 1 Knee Push Ups
-rest 60 seconds-
OR
3 Sets:
60 second Hand Elevated High Plank and every 10 seconds drop to your knees to perform Elevated Knee Push Ups
-rest 60 seconds-
Bodyweight Metcon
()
Bodyweight: Hulk Smash (2 Rounds for reps)
2 Sets:
AMRAP 6 Minutes
1-2-3…
50ft Shuttle Run
5-10-15…
Towel Row or Banded Bent Over Row or Kipping Pull Ups
10-20-30…
Air Squats
-Rest 2 Minutes between sets-
**Start back at the beginning for the second AMRAP
Athletes Notes
Scoring
The scoring here is intended to be total reps. So for each AMRAP you will calculate the # of shuttle run reps total + # of rows total + # of air squats total. Its a lot of math in the moment but you will have 2 minutes of rest to do that. Through the round of 30 Air Squats is 96 reps.
Workout Strategy and Flow
Continuing to work through Murph Prep. Today to spice it up a bit, our running will be in the form of shuttle runs and our pulling will be a single dumbbell to work on quicker reps and to get higher volume in.
Shuttle Run – remember down 25ft and back 25ft is 1 rep.
Towel Rows or Banded Bent Over Row – should feel confident doing unbroken reps almost all the way through these. Only needing to take a break in the 20+ reps. You should only do Kipping Pull Up if you feel EXTREMELY proficient in this movement, as this will be high volume.
Air Squats – lower rep count here today so should feel good!!!
FLOW
0:00 – 6:00 Climb as high as you can:
1 50ft Shuttle Run, 5 Towel Rows, 10 Air Squats, 2 50ft Shuttle Run, 10 Towel Rows, 20 Air Squats, 3 50ft Shuttle Run, 15 Towel Rows, 30 Air Squats
6:00 – 8:00
8:00 – 14:00 Climb as high as you can:
1 50ft Shuttle Run, 5 Towel Rows, 10 Air Squats, 2 50ft Shuttle Run, 10 Towel Rows, 20 Air Squats, 3 50ft Shuttle Run, 15 Towel Rows, 30 Air Squats
Substitution
If you don’t have space for Shuttle Runs, you should complete 5 seconds of High Knees to Lateral Shuffle for every 1 rep.
Backpack Option
2 Sets:
AMRAP 6 Minutes
1-2-3…
50ft Backpack Shuttle Run
5-10-15…
Backpack Bent Over Row
10-20-30…
Backpack Back Squat
-Rest 2 Minutes between sets-
Start back at the beginning for the second AMRAP
Scaled
2 Sets:
AMRAP 6 Minutes
1-2-3…
5 seconds of Standing Marches
5-10-15…
Towel Rows or Banded Bent Over Row
10-20-30…
Squat to Chair
-Rest 2 Minutes between sets-
Start back at the beginning for the second AMRAP
Mayhem Moms
2 Sets:
AMRAP 6 Minutes
1-2-3…
5 seconds of High Knees to Lateral Shuffle
5-10-15…
Towel Rows or Banded Bent Over Row
10-20-30…
Air Squats
-Rest 2 Minutes between sets-
Start back at the beginning for the second AMRAP
Minimal Metcon
()
Minimal: Hulk Smash (2 Rounds for reps)
2 Sets:
AMRAP 6 Minutes
1-2-3…
50ft Shuttle Run
5-10-15…
Crush Grip Dumbbell Bent Over Row
10-20-30…
Air Squats
-Rest 2 Minutes between sets-
**Start back at the beginning for the second AMRAP
Athletes Notes
Scoring
The scoring here is intended to be total reps. So for each AMRAP you will calculate the # of shuttle run reps total + # of rows total + # of air squats total. Its a lot of math in the moment but you will have 2 minutes of rest to do that. Through the round of 30 Air Squats is 96 reps.
Workout Strategy and Flow
Continuing to work through Murph Prep. Today to spice it up a bit, our running will be in the form of shuttle runs and our pulling will be a single dumbbell to work on quicker reps and to get higher volume in.
Shuttle Run – remember down 25ft and back 25ft is 1 rep.
Crush Grip Dumbbell Bent Over Row – this weight should allow for unbroken reps almost all the way through these. Only needing to take a break in the 20+ reps.
Air Squats – lower rep count here today so should feel good!!!
FLOW
0:00 – 6:00 Climb as high as you can:
1 50ft Shuttle Run, 5 Crush Grip Dumbbell Bent Over Row, 10 Air Squats, 2 50ft Shuttle Run, 10 Crush Grip Dumbbell Bent Over Row, 20 Air Squats, 3 50ft Shuttle Run, 15 Crush Grip Dumbbell Bent Over Row, 30 Air Squats
6:00 – 8:00
8:00 – 14:00 Climb as high as you can:
1 50ft Shuttle Run, 5 Crush Grip Dumbbell Bent Over Row, 10 Air Squats, 2 50ft Shuttle Run, 10 Crush Grip Dumbbell Bent Over Row, 20 Air Squats, 3 50ft Shuttle Run, 15 Crush Grip Dumbbell Bent Over Row, 30 Air Squats
Substitution
If you don’t have space for Shuttle Runs, you should complete 5 seconds of High Knees to Lateral Shuffle for every 1 rep.
Mayhem Moms
2 Sets:
AMRAP 6 Minutes
1-2-3…
5 seconds of High Knees to Lateral Shuffle
5-10-15…
Crush Grip Dumbbell Bent Over Row
10-20-30…
Air Squats
-Rest 2 Minutes between sets-
**Start back at the beginning for the second AMRAP
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold