WOD – Mon, May 26

May 26, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up:

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 S capular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

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
Goal: 35-60 Minutes

Time Cap: 75 minutes

Stimulus: Chipper / Hero WOD

RPE: 10/10* Test

Primary Objective: Complete the workout in under 60 minutes

Secondary Objective: Choose a game plan and stick to it!

[Murph: Levels] (Time)

Level 2

For Time

1200m Run

80 Pull-Ups

160 Push-Ups

240 Air Squats

1200m Run

Partitioned anyway you like

—-

Level 1:

For Time, With a Partner

1 Mile Run*

100 Banded Pull-Ups

200 Band Assisted Push-Ups

300 Air Squats

1 Mile Run

*Runs alternate 400m

—-

Masters 55+:

As Prescribed

—

Competitor / Rx+:

Wear a 20/14lb, 9/6kg Weight Vest

Unpartitioned

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon