2020-11-20 Option 6: Custom



Option 6: Custom Murph
Choose a rep scheme that is appropriate for your current fitness level.
Pick Options that will be safe for you, you want to be able to come back and train next week.


Option 5: Partner Murph
- Both People run, break the reps up however you like

'Half Murph'
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

*Use a 10kg/6kg weight vest if you have one.


Option 3: Partitioned Murph
20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
*Can do a different Partitioned Format*


Option 2: Unweight RX Murph
1 Mile Run (1.6km)
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run


MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Google CrossFit News

  • Nothing crazy but honest work and a PR on my hang clean. 190lbs.

    Nothing crazy but honest work and a PR on my hang clean. 190lbs.

    Read more...
  • Since you guys liked my donut art last week, here’s a broken bumper I painted for my local box.

    Since you guys liked my donut art last week, here’s a broken bumper I painted for my local box.

    Read more...
  • First ring muscle up

    First ring muscle up

    Read more...
  • My physique change from 9 months of Women's RX as a guy.

    My physique change from 9 months of Women's RX as a guy.

    Read more...
  • Masters Fitness Collective Expands for 2021 with CrossFit Licensing Deal and More - Morning Chalk Up

    Read more...
  • Dave Castro talks China plans for CrossFit in 2021 - South China Morning Post

    Read more...
  • CrossFit Introduces Seven New “Girl” Workouts - Morning Chalk Up

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...