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Monday

240422

Workout of the Day

5

Rest Day

Prepare for the upcoming Murph workout with CrossFit Affiliate Programming's free 6-week training program.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at crossfit.com/heroes/murph-workout.

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Comments on 240422

5 Comments

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Bryan Hudson
April 22nd, 2024 at 11:29 pm
Commented on: 240422

Attempted qf4 workout today due to time constraints yesterday. Was on round 3 and herniated the two lowest discs in my back again.

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Marco Rossi
April 22nd, 2024 at 9:07 pm
Commented on: 240422

M-42/178/77kg


6 week murph training


Day 1 week 1; rx’d 12’ 23’’

Comment URL copied!
Jeff Knight
April 22nd, 2024 at 10:26 pm

Nice work

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Hunter Ferrell
April 22nd, 2024 at 7:46 pm
Commented on: 240422

M / 5’7 / 21 / 195lbs 


* 6 WEEK MURPH TRAINING *


Intermediate

4 rounds for time - 10:18

  1. 400-meter run (1:34 | 1:39 | 1:48 | 1:49)
  2. 20 air squats


*BW Movements*

a. Push Ups 3x35 sec

a. Wide Pull Ups 3x8

b. BW Dips 3x10-12

b. Chin Ups 3x35 sec  

Comment URL copied!
Lincoln Kerger
April 22nd, 2024 at 5:42 pm
Commented on: 240422

Did QF4 today due to no time for it yesterday, results their.

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