It’s the last week before Christmas, and Kristin and Clayton showed up on Sunday ready to go! For the strength portion of the workout, we did sets of 5 of Overhead Squats. The main workout for tonight was a slight modification one of the classic CrossFit Hero WODs, Murph. The full workout as prescribed is: 1 Mile Run / 100 Pull-Ups / 200 Push-Ups / 300 Air Squats / 1 Mile Run. For tonight, we did half of that.
Workout of the Day:
1/2 Murph-
800m Run / 50 Pull-Ups / 100 Push-Ups / 15 Air Squats / 800m Run
What’s cool about this workout, is the middle three exercises (pull-ups, push-ups and air squats) can be broken up however the athlete chooses. If someone wants to do all 50 in a row, then all 100, etc, they can. If they want to break the reps up into 10 sets of 5 pull-ups, 10 push-ups, 15 air squats (like Clayton did), they can.
100 Push-Ups with perfect lock-out
Kristin was out of the gate fast with her running (her strong point) and went straight to the bar to bust out her 50 pull-ups. After they were done, she broke down the push-ups and squats on her own before finishing out with the run. Clayton’s goal during the pull-ups was to not drop at all during each set of 5, no matter how tired he was. Once we get him kipping, pull-ups are going to be a breeze for him!
Athlete Results:
Strength (5X5 Overhead Squats)
Kristin (modified due to shoulder issues)
Clayton- 55 / 65 / 75 / 85(f) / 85!
1/2 Murph
Kristin (3 bands for pull-ups / knee push-ups)- 23:00
Clayton (Rx’d!)- 29:00
Great job today, guys!
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