CrossFit Levo – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
2 Rounds:
10 Shoulder Swimmers
5 Scapular Push Ups
5 Push Up to Downward Dog
5 Donkey Kicks (each side)
5 Cossack Squats (each side)
Demo Videos
Hinshaw Warm up
Shoulder Swimmers
Scap Only Push Up
Push up to downward dog
Donkey Kick Exercise
Cossack Squat
Bodyweight Metcon
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Metcon (Time)
Memorial Day Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
IMPORTANT NOTE:
If you have not been doing a training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety. See below for 2 different (lower volume) versions.
*Workout Strategy & Flow*
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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Metcon (AMRAP – Rounds and Reps)
Murph Bodyweight
800m Run
-directly into-
AMRAP 10 Minutes:
10 Towel Rows or 10 Bent Over Banded Banded Rows
10 Push Ups
15 Air Squats
@ the 10 Minute mark:
800m Run
“Backpack Option”
800m Backpack Run
-directly into-
AMRAP 10 Minutes:
10 Backpack Bent Over Row
10 Backpack Push Ups
15 Backpack Back Squat
@ the 10 Minute mark:
800m Backpack Run
“M30 Scaled”
4:00 Step Jacks
Directly into,
AMRAP 10 Minutes:
10
10 Elevated Knee Push Ups
15 Squat to Chair
@ the 10 Minute mark:
4:00 Step Jacks
“Mayhem Moms”
4:00 Lateral Shuffle to Jump
Directly into,
AMRAP 10 Minutes:
10 Towel Rows
10 Modified Knee Push Ups
15 Squat to Bench
@ the 10 Minute mark:
4:00 Lateral Shuffle to Jump
*Workout Strategy & Flow*
Runs
Towel Rows or Banded Bent Over Row
Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do 10 push ups
Air Squats – aim for unbroken 15 every time.
Flow
At 3-2-1 Go, you will go for an 800m Run
As soon as your run is complete you will look at the clock and go exactly 10 minutes from your run time to complete a 10 minute AMRAP
You will do as many rounds of the follow as you can in 10 minutes:
5 Towel Rows or 5 Bent Over Banded Banded Rows
10 Push Ups
15 Air Squats
When your 10 minute AMRAP is done, you will immediately make your way out for a final 800m Run. Upon completing the run, your workout is DONE.
Substitutions
Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Scoring
Today we are scoring the AMRAP portion of the workout—a.k.a how many rounds/reps of Row, Push Up, Squats you got. I encourage you to put your total time in the comments as well.
Who is Murph?
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.
Minimal Metcon
Metcon (AMRAP – Rounds and Reps)
Murph Minimal
800m Run
Directly into,
AMRAP 10 Minutes:
5 Dumbbell Bent Over Rows (2×50/35) or 5 Strict Pull Ups
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
“Mayhem Moms”
4:00 Lateral Shuffle to Jump
Directly into,
AMRAP 10 Minutes:
5 Double Dumbbell Bent Over Row
10 Push Ups
15 Air Squats or Squat to Chair if needed for balance
@10 Minute mark,
4:00 Lateral Shuffle to Jump
*Workout Strategy and Flow*
Runs
Double Dumbbell Bent Over Row ideally, the weight you select should allow you to do 5 unbroken every round or Strict Pull Up
Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do 10 push ups
Air Squats – aim for unbroken 15 every time.
Flow
At 3-2-1 Go, you will go for an 800m Run
As soon as your run is complete you will look at the clock and go exactly 10 minutes from your run time to complete a 10 minute AMRAP
You will do as many rounds of the follow as you can in 10 minutes:
5 Dumbbell Bent Over Row or 5 Strict Pull Ups
10 Push Ups
15 Air Squats
When your 10 minute AMRAP is done, you will immediately make your way out for a final 800m Run. Upon completing the run, your workout is DONE.
Example: Your run takes you 4:15. Your AMRAP will be from 4:15-14:15. Your final run starts at 15:15 and your second run takes you 4:30, so your workout finishesat 19 minutes and 45 seconds.
You can scale up by wearing a 20/14# vest
Substitutions
Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Scoring
Today we are scoring the AMRAP portion of the workout—a.k.a how many rounds/reps of Row, Push Up, Squats you got. I encourage you to put your total time in the comments as well.
Who is Murph?
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Remember him and all those who have served and continued to serve while you complete this workout.
Cool Down (Checkmark)
2 Rounds:
1:00 Slow Walk
:30 Couch Stretch (each side)
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
Demo Videos
Couch Stretch
Chest Stretch
Leaning Tricep Stretch