Workout for Monday, June 7

Crossfit names several of their workouts for war heroes. These workouts are always grueling-a small way of paying tribute to those who have given their lives so that we may enjoy the freedoms we have. Today's workout is a modified version of one of those hero workouts--Murph. The original Murph workout is to wear a weighted vest, run 1 mile, do 100 pull ups, 200 push ups, and 300 squats ( all with the vest on) and then run another mile. We will do this with no vest, and with 1 mile run, 100 push ups, 200 sit ups, and 300 squats, then a mile run. You can break up the push ups, sit ups and squats as you wish--I would suggest 5 push ups, 10 sit ups, and 15 squats for 20 rounds. To modify this even further, you can do "smurph", which is 1/2 mile run, 50 push ups, 100 sit ups, 150 squats, then run another 1/2 mile. So...

Full Murph:

Run 1 mile
100 push ups
200 sit ups
300 squats
Run 1 mile

You can break the push ups, sit ups and squats as you wish.

"smurph"

Run 1/2 mile
50 push ups
100 sit ups
150 squats
Run 1/2 mile

You can break the push ups, sit ups, and squats as you wish,