Murph
Warm Up
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
Specific
2 rounds
4 pull-ups
8 Push-ups
12 Air squats
+ Vest if you have it
Workout Option 1
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
w/ 20/14lbs Weight Vest
TC: 60 min
Score: Time
Scaling options
SC
1 Mile Run
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run
*No vest
Fit
800m Run
10 Rounds
10 Jumping Pull Ups
15 Hand Elevated Push Ups
20 Air Squats
800m Run
*No vest
Workout Option 2
Mini Murph
5 rounds
400m Run
15 Pull ups
20 Push ups
30 Air Squats
Add weighted vest = RX+
TC: 30 mins
Accessory
Post chain Accessory
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …