Congrats again to Everyone who complete the “Murph” Workout:
The workout is not just a workout that we all at Crossfit complete on Memorial Day, here is the reason why everyone comes together and does this without complaining:
Here is why we pay such a memorial to a great human being:
https://www.youtube.com/watch?v=8PzQmtwNeXM
Workout:
9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
45 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
54 Pistols
Here a list of Mods:
Muscle Up: For every set of 9 Muscle Ups Perform:
1. 27 Pull ups and 27 Dips
or
2. 27 Pull ups and 27 Push ups
or
3. 27 Ring Row and 27 Push ups
or
4. Banded Muscle Ups
Handstand Walk: (The Rx is 30 Ft of Handstand Walk)
1. 20 Shoulder Taps (also can be done on Box)
2. 5 Wall Walks
3. 10 Handstand Push Ups
4. Handstand walks leaning on wall
Pistols:
1. Do the pistols off a box or a bench
Lift:
Front Squat 80% 5 sets of 3 reps
Clean Grip Deadlift 100% (of Clean) 5 sets of 3 reps
Snatch Grip Push Press 75% (of Snatch) 5 sets of 5 reps