Murph CrossFit Workout

5418 Eisenhower Avenue,Alexandria VA 22304

30 May, 2022

Description

Join us for the Murph workout at CrossFit Sand and Steel Murph 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run Timecap is 55 minutes. Workout will start promptly at 9:35 so please consider you scaling choices ahead of time. If you prefer to do the workout at the Rx, but can’t finish under 55 minutes, please book the Murph Open Gym at 10:30 so that you can take all the time you need. Scaling choices Run: scale the distance to something you can finish under 12 minutes. If running isn’t safe for you, walk 400M or Echo Bike for 12 minutes. Pullups: band-assisted pullups (one band around your knee), inverted rows, or ring rows. Pushups: TRX Chest Press, Band Assisted, Incline with a box, Dumbbell Floor Press. Squats: Squat to medball, band assisted squats. Partition the pull-ups, push-ups, and squats as needed – scale the reps so that the pullups, pushups, and squats take at most 36 minutes.If you prefer to do the workout in our "Open Gym" we have an open gym slot from 10:30AM-12:30AM