Thanksgiving Morning Workouts

Join K2 for these 1000+ Calories Workout Adventures!!!

MURPH at 7:45 am

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run (modifications are 10 minutes on Row Machine or Spin Bike)
100 Pull-ups (Mix it up: Chins-Ups, Body Rows or band-assisted Pull-ups)
200 Push-ups (Mix It Up:  Close Grip, TRX Pushups or band assisted Push-ups)
300 Squats (Mix with Lunges)
1 mile Run (modifications are 10 minutes on Row Machine or Spin Bike)

CrossFit named this workout “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. This workout was one of Mike’s favorites.

However, like most CrossFit workouts, it is an overuse injury waiting to happen, so we will make some smart modifications, (noted above in red).

K2 CHALLANGE at 8:15 am
For Time:

The Ultimate Functional Full-Body Challenge:  Start at the bottom of the list, work your way up in order and then back down

  •  500 Meters on Rows – Only do this 1 time
  • 400 Jump Ropes
  • 300 Mountain Climbers
  • 200 Rope Slams
  •  100 Crunches (Not bicycle crunches)
  • 90 High Knees
  •  80 Jump n jacks
  • 70 squats (Butt touches Medicine Ball)
  • 60 Kettle BellSwings (minimum 25% Bodyweight)
  • 50 Step-ups on wooden box
  • 40 Wall Balls w/ full squat (16lb ladies) (25lb for Guys)
  • 30 Push-ups
  • 20 Hanging Knees raises
  • 10 Burpees
  • 5 Sprints up Steps or 15 Pull-Ups
  • 1 Time through Monkey bars (Optional)

Author: K2 Strength and Conditioning

Kevin owns K2 Strength and Conditioning in Summit, NJ. K2 focuses on athletic performance training for athletes of all ages

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