CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Friday, December 2, 2011

12.3.11

"MURPH"

Today we will run "MURPH" but will provide
modifications to fit everybody! 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Pull ups, push ups & squats can be partitioned.

If you haven't had the chance, read the book
"Seal of Honor" which details the life & death of
Lt. Michael Murphy.  His story gives a deeper meaning
to this workout.


MODIFICATIONS

For time:
1 mile Run
800m run or 1000m row
100 Pull-ups
50 pull ups or scaled (bands, jumping, ring rows)
200 Push-ups
100 push ups or scaled (on knees)
300 Squats
150 squats
1 mile Run
800m run or 1000m row

Posted by NSX Admin at 9:03 PM

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