CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
B. Specific
2 rounds
4 pull-ups
8 Push-ups
12 Air squats
+ Vest if you have it
Metcon
A: 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
TC: 60 min
Score: Time
Scaling options
Beginner
800m Run
10 Rounds
10 Jumping Pull Ups
15 Hand Elevated Push Ups
20 Air Squats
800m Run
*No vest
Intermediate
1 Mile Run
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run
*No vest
A2: Metcon (Time)
Mini Murph
5 rounds
400m Run
15 Pull ups
20 Push ups
30 Air Squats
Add weighted vest = RX+
TC: 30 mins
Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds