We do Murph 2 times a year, Memorial Day and Thanksgiving.  Today’s workout and lesson plan are designed to fit into a longer than 60 minute class. The lesson plan timeline is designed to fit a 90 minute class. Adjust the time cap accordingly if you are completing Murph in a standard 60 minute class today. 

Score | Total time. Vested and non-vested variations will both count as Rx.

Run | Each mile should be completed in under 11 minutes.

Gymnastics | The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options. 

Full Range of Motion

Today’s teaching focus is a through line across all movements.

Pull Ups|  Chin must pass over the top of the bar.

Push-Ups|  Chest must touch the floor.

Air Squats|  Hips and knees fully extend at top and hips pass below top of knee in the bottom.

Run

Reduce Distance
2000m Row
4000m Bike 
1600m Ski 
1200m Air Run

Pull ups / Push ups / Air squats

Reduce Totals (75/150/225 or 50/100/150 reps)
100 Push-Ups/200 Sit-Ups/300 Air Squats 
200 Push-Ups/400 Air Squats
300 Push-Ups/300 Air Squats 
200 Sit-Ups/400 Air Squats

Today’s workout and lesson plan are designed to fit into a longer than 60 minute class.

“Rx” as programmed by CompTrain is partitioned however and completed without a weighted vest. 

There are many variations of this workout within the CrossFit community and there are many opinions on what is considered “Rx.” For our measurable and repeatable purposes, we program Murph in a partitioned format and without a vest.