Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
1 round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry or Banded 7’s
2. Workout Prep
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
Coaches Notes
Hinshaw Warm up
Crossover Symmetry Activation
Banded 7s
Metcon (Time)
“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.
When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.
Scoring:
Coaches Notes
Additional affiliate tips for running Murph can be found here .