Crossfit Bodyweight Workouts – Murph
1 mile Run (1.6 km)
1 mile Run
This year’s most notorious Crossfit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. Crossfit boxes from all over the world, do Murph on Memorial Day weekend to pay tribute to the fallen soldiers.
Score: time it took you to complete all the reps.
Crossfit Bodyweight Workouts – Chelsea
EMOM for 30 min:
Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. Both workouts combine the same exercises: pull-ups, push-ups and squats. If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap.
Score: Numbers of reps completed.