01

Mrph

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Full Body Burnout

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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Notes:

This is the MURPH CrossFit hero workout.

Break up the your Pull-Up / Push-Up / Air-Squat sets its something you can manage. An easy split to remember is 20 rounds of 5 Pull Ups / 10 Push-Ups & 300 Air Squats.

08

Sqt

Air Squats for time.

Air Squats / 400

10

Lqb

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)

11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

07

Dth

Choose 1 exercise ( Push-ups, Air Squats or Burpees )

Do chosen exercise per minute at the top of every minute.  

Each minute add an additional rep. ex: 1 - 2 - 3

Go until you can’t complete the required reps in a minute.



02

Chd

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)