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
Warm-up (No Measure)
Lat stretch x 30 sec each
Pec stretch x 30 sec each
thoracic openers x 60 seconds
10 leg swings front to back
10 leg swings side to side
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 a while always did this as a chipper, and it was done that way at Games, we 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.
Scaling 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
–OR–
Scaling 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: 35 Minutes
–OR–
Scaling Option 3:
Partner Murph
Complete as many rounds and reps as possible in 35 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.
