Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’ and back

Calf stretch in Downward Dog – 30 sec per side

10 Twisting Push Ups

10 Pause Air Squats

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or Ring Rows


“Half Murph”

For Time:

800M Run

50 Pull Ups

100 Push Ups

150 Air Squats

800M Run


800M run done first, then Pull Ups/Push Ups/Air Squats broken up however you want, but all must be completed before doing final 800M run

Time Cap: 35 Min

Video courtesy of Whoop.

We continue our “Murph” prep with a run of “Half Murph” today.  As the name implies, we cut everything in “Murph” in half.  So, we know the runs (800m at a time) are done un-partitioned. Now, for the pull ups, push ups, and air squats, partition in a way that makes sense for your fitness level.  Meaning, if you are still new at CrossFit, maybe do 10 rounds of 5 pull-ups, 10 push ups, and 15 air squats.  If you’ve been at it a while longer, maybe push the reps and go 10 pull ups, 20 push ups, and 30 air squats for 5 rounds.  Or, if you’re an OG at this, go un-partitioned (50 pull ups, then 100 push ups, then 150 air squats).  Remember, our goal is to get us ready to improve our “Murph” time when we run it around Memorial Day, so train smart!

Scaling Options:

Run -> 56/44 Cal Echo Bike or 80/60 Cal Row per 800M run

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups, Ring Rows

Push Ups -> off a box

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side


Couch Stretch – 1 Min per side


Calf Stretch on rig – 1 Min per side


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