Friday looks warm, so lets get some air with our friend Murph!


Coach Michael | 03/27/2020 | 11

Hey everyone, I hope you’re all well and keeping up with the fitness at home! I believe it’s very important to keep active both physically with the WODs From Home and mentally as you post scores, comments, thoughts and just keeping in touch with your CFSV family!

Friday’s weather says ‘Cloudy with a high of 59’ (Thank you Alexa) so let’s exploit that by going outside and getting some fitness with a partial MURPH!

First, spend some real time mobilizing and warming up those hips, shoulders, knees, back, shoulders…..heck, all the things!
For a minimum of 30 seconds per stretch (up to 60 seconds to really get it going) do the following:

1. The world’s greatest stretch – as you know, I don’t really think this is the world’s greatest stretch, more of a pretty thorough stretch with a solid marketing team.
Perform each stage of the stretch, holding for 30-60 seconds before moving to the next. Then do the other side.

2. Lying Shoulder Stretch – Lying down on your stomach, put your right arm out straight, bring in the left hand and push yourself over feeling the stretch through that right shoulder and pec. Hold for 30-60 and repeat on the other side.

3. Ragdoll / Front fold stretch – Stand tall with your feet together and arms at your sides. Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you. Once you’re fully bent over and your hands are at your toes, pause and feel theΒ stretchΒ in your hamstrings.

If once through doesn’t get you where you need, do it again! When you feel sufficiently mobile, it’s time to get after a classic CF Hero Wod to the best of our ability: “Partial Murph”!

The RX for this is to Run 1 Mile , 200 Push-Ups, 300 Air Squats, Run 1 Mile. So, get out there, get some air outside the house and get this one done! A scaled version if you want to ‘ease’ into Murph-Season: Run 1/2 Mile, 100 Push-Ups, 150 Air Squats, Run 1/2 Mile. Each of these are a tremendous amount of work and will get us ready for the annual Murph done on Memorial Day Weekend each year around the CrossFit World.

If you need to figure out a mile, use Google Maps. It now has a ‘measure distance’ function. Go to Google Maps, find your address, right click, select “Measure Distance” then play around with it to find rounds for various distances! Have fun and stay healthy!

WOD: Partial Murph
RX:
Run 1 Mile
200 Push Ups
300 Air Squats
Run 1 Mile
SCALED:
Run 1/2 Mile
100 Push Ups
150 Air Squats
Run 1/2 Mile
* Break up Push-Ups / Air Squats as needed
** Alternating sets of 10/15 work well


11 comments for “Friday looks warm, so lets get some air with our friend Murph!

  1. Berenice V says:

    I liked the challenge and, especially I loved felling the fresh air. So nice weather!

    My approx time was 41:35 (Rx) 20 rounds of 10 pullups and 15 air squats.

    Happy Friday, everyone.

    Thanks for keeping up the spirit.

  2. SB says:

    I did:
    1mile row
    200 pushups scaled to 30″
    300 air squats
    1mile row
    Total time was 1:06:55 (yes, more than an hour).

    This was painful… especially the pushups… and especially after yesterday…

  3. Jack Orenstein says:

    17:30 for Baby Partial Murph.

  4. Ben PC says:

    murph + me today = “aw hell no”
    so I did 45min on the stationary bike instead

  5. Daniel S. says:

    I too was like “Coach Mike, seriously???”

    Murph Rx: ~ 45:30

    First Mile: 7:55 (not bad coming out of winter)
    Accidentally did 10 push ups and 20 air squats for the first half. Then transitioned to 10 / 10 which sucked. I did a lot of waiting between rounds on the back half. Second mile I slow jogged.

    Now that is it over – thank you Coach Mike!

  6. Melinda says:

    Yesterday I did something crazy and ran for 20 minutes before yoga class. Didn’t stop once. (For someone who hates running, has not been running, and sucks at running, this was nice.) Also discovered I needed to listen to Rammstein while doing it.

    Decided to go after it today and also work on my running form or technique, while listening to more metal and wearing all black (miss you, Nadav!) because this is obviously what my body/mind needs right now.

    Time: ~49:20
    Did push-ups at medium incline on the round seating area in front of the Argenziano (roughly 18”?) I probably went too hard after the air squats so that second mile necessitated stopping to walk a bit a few times, but I even did our 200 and 400 route because it seemed appropriate. The best part? If I decide to skip Murph in May, I shall now feel zero guilt.

    Still need to test my plank hold time and do those dips β€” will do it this weekend.

  7. Niall says:

    That was brutal 46.20 Rx

  8. Bill Shoesmith says:

    24:41 scaled (0.6mi run, 10 rounds of 10 pushups, 15 air squats 0.6mi run)

  9. Sue Shoesmith says:

    23:24 scaled (0.6mi run, 10 rounds of 10 elevated pushups, 15 air squats 0.6mi run)

  10. Jon says:

    42:04 Rx

    Came in at 8:07 for the first mile and 8:38 for the second. Definitely missed having company for this one.

  11. Caroline K says:

    28:33

    1 mile run (7:45)
    100 push ups on rock wall (knee height)
    150 air squats
    1 mile run (9ish min, legs were super wobbly after the squats so I had to jog)

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