CrossFit Sudbury – Training – 01102015

Hey Folks!

Happy Murph Day!  It promises to be a fun one – at least afterwards.  It truly is a great workout to push outside of those comfort zones.  Make sure you budget enough time for it in case you’ve got places to be.  This workout usually takes me ~50 minutes.  So either scale or budget your time appropriately please.

I’m a stickler when it comes to the push ups – I feel like if you can’t do it well then it isn’t worth doing, though for times sake, we will accept a 10% sag rate in your torso hahaha.  MORE importantly, if you feel your midline sagging, take a break for 5-10 seconds and then continue.  Break the push ups up into smaller sets and use the air squats as rest.

For the more competitive folks that have the time and really want to challenge themselves.  Try doing it as “Iron Murph” i.e. in order.  All 100 pull ups before you move on to the 200 push ups, etc.  I can’t say I’ve tried it that way because I feel like 200 push ups would take me all day long.  For most (if not all) of us, I’d suggest finding a strategy that optimizes your time doing work AKA power output.  Spending time standing around isn’t helping anyone get fitter.  So yeah 🙂

Some epic videos to get you pumped up…

The full movie, “Murph the Protector” looks like its’ available on Youtube for free


Murph Warm Up
Do a little skipping, some squats, push ups, ring rows, arm circles, leg swings, inch worms. And then warm up during your first Run/Row/Airdyne/Skip!


For Time:
If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If doing full Murph is not going to happen, or just not jiving with your goals – that’s OK! Please try to do a “half Murph” though!

For time:
800m Run or 1000m Row
50 Pull ups OR Ring Rows
100 Push ups
150 Squats
800m Run or 1000m Row

if THAT is a little out of control still – talk to the Coach on duty and we’ll make a fun WOD for you 😉


Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team