CrossFit Altius – CrossFit
Daily Mindset
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Warmup Run
400 Meter Run
## 40 Seconds
Air Squat Hold
Child’s Pose
Chest Stretch
## 30 Seconds
Scap Pull-ups
Push-up to Down Dog
Air Squats
## 20 Seconds
Kip Swings
Straight Leg Inchworms
Air Squats
## 15 Seconds
Strict Pull-ups
Push-ups
Air Squats
## 5 Reps Each
Pull-ups
Push-ups
Air Squats
Teaching
## MURPH VARIATIONS
### Unpartitioned Option
Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile
### Partitioned Option A
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run
### Partitioned Option B
1 Mile Run
10 Rounds:
10 Pull-ups, 20 Push-ups, 30 Air Squats
1 Mile Run
### Partitioned Option C
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run
### Partitioned Option D
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
800 Meter Run
### AMRAP Option
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
Form Discussion
Murph Video
Why you are doing this!!
https://youtu.be/hEVDNZg33FE
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
1/2 Murph (Time)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run
Cool Down
Cookout!!!!