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.


# 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


Air Squats

## 5 Reps Each



Air Squats



### 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


200 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Form Discussion

Murph Video

Why you are doing this!!

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


Previous Post:


Next Post: