Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🎖 HERO WOD
🔹 60 Min. Time Cap.
🔹 After you finish, cheer people on then dig into all the great food at the BBQ!
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
🔹 60 MIN. TIME CAP: The coaching staff will not be allowing anyone to go over an hour. Scale accordingly.
🔹 NO VEST: If you can do 25 unbroken pull-ups without a vest then wear one. They are available on a first come first serve basis with a coach’s approval. Otherwise perform this workout without additional weight.
🔹 DISTANCE: Reduce the run distance with the goal of completing the runs in 10 to 12 mins. or less. Examples: 800m Run, 1,200m Run.
🔹 REPS: Cut the reps in half with the new total being: 50 pull-ups, 100 push-ups, 150 air squats. Less repetitions (35-70-105) might be appropriate for guest with no CrossFit experience. The coaching staff will offer guidance on a case by case basis.
🔹 PULL-UPS: Ring Rows only.
🔹 PUSH-UPS: Segmented or Knee Push-Ups.
🔹 AIR SQUATS: If there are circumstances that prevent you or a guest from squatting please bring it to the attention of the coaching staff.
🔹 TEAM UP: Join forces with 2 to 3 other people, run together, and then tackle the middle portion of the WOD with one person working on a round while the others rest.