• Murph Demarcation

    CrossFit Altius – CrossFit

    Daily Mindset

    “How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank

    Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

    Be the change we want to see in this world.

    Question of the Day

    If you had your own talkshow, who would your first three guests be? (Must be people alive today.)

    Warm-up

    With your partner:

    Partner 1: Row 150m

    Partner 2: Active Samson

    Switch

    Partner 1: Run 200m

    Partner 2: Push-up to Down Dog

    Switch

    You-go-I-go: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

    Murph Demarcation (Time)

    For Time (with a Partner)

    Buy-In:

    1000 meter Row

    800 meter Run

    50 Pull-Ups

    100 Push-Ups

    150 Air Squats

    800 meter Run

    30 Pull-Ups

    60 Push-Ups

    90 Air Squats

    800 meter Run

    20 Pull-Ups

    40 Push-Ups

    60 Air Squats

    800 meter Run

    Buy-Out:

    1000 meter row

    Wear a Weight Vest (20/14 lb), except on the row

    Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

    Cool Down

    Group walk