CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Running warm-up:
high knees
butt kickers
soldier kicks
grapevine each direction
bunny hops
over/unders
10 leg swings front to back each leg
10 leg swings left to right each leg
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Recommended Time Cap: 50 Minutes
**If possible, perform with a 20/14 lb weight vest or body armor.
While some of us who have been doing this for a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please be safe and select the best version for your ability level!!
SCALED OPTION 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run + Two rounds of:
10 Pull-Ups*
20 Push-Ups
30 Air Squats
SCALED OPTION 2:
Four rounds for time of:
800 Meter Run, immediately followed by
five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 40 Minutes
SCALED OPTION3:
Partner Murph!! Complete as many rounds and reps as possible in 45 minutes of:
Partner 1:
400 Meter Run
Partner 2:
AMRAP of
5 Pull-Ups +
10 Push-Ups +
15 Air Squats
*Switch when Partner 1 comes in from the run.