CrossFit Sudbury – 31052017 – Murph/McGhee

Hey Friends!

It’s time for a little Murph action!  Get in there, work hard, and have some fun.  If your hands are shredded, it might be worth skipping, which is why I also have McGhee posted.  The deadlifts might hurt a bit, but won’t be as bad as 100 pull ups on those hands 🙂

Coaches Notes:

Break it up however you like.  20 rounds of Cindy works well.  I sometimes like to attack it with no plan at all and do random numbers.  You could also do it in order, but it isn’t required.  Try not to waste time transitioning between movements, or waste time staring at the pull up bar, or floor on push ups.  This is an Either/Or day.  Do NOT do both.


1 Mile Run
100 Pull ups
200 Push ups
300 air Squats
1 Mile Run


30min AMRAP
5 Deadlifts 275/195#
13 Push-Ups
9 Box Jumps 24/20″