Tuesday 05.11.2021

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“The History of MURPH” Click HERE for the article from CrossFit.com

Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Breathing Ladder
Versus a 15:00 Running Clock work through one of the following breathing ladders; the breathing ladder matches 1:1 breaths to reps after each successful working set.

3-6-9-12-15 reps x Push-ups
3-6-9-12-15 reps x American KB Swings (24/16kg)


  • Work through all the Push-up sets/breathing ladder rest intervals and then immediately begin working through the American KB Swing sets/breathing ladder.
  • Example: Perform 3 reps followed by 3 box breaths, then immediately begin the set of 6 reps, followed by 6 box breaths, etc.
  • Advanced scaling implies ratios to the breathing ladder 1:1,1:2,1:3 are all viable options, pick a training plan and hold to it for the duration of the impact focus.
  • Scaling may be adjusted weight or reps to 2-4-6-8-10.
  • Rx+ adjust rounds to 5-10-15-20-25 at the same weights or climb 1,2,3,4,5,6,7,8,9,10 reps with unbroken Push-ups and 32/24kg.

Post scores to comments.

For time
50-40-30-20-10 reps of
Abmat Sit-ups (anchored)


  • Anchor feet for the Abmat Sit-ups with dumbbells.
  • There is a hard 12:00 time cap for today’s benchmark.
  • Compare this Benchmark to 02.23.2020 (linked HERE).
  • Rx+ is “Iron Annie”
    For time
    50-40-30-20-10 reps of
    Abmat Sit-ups (butterfly)
    10-20-30-40-50 reps of
    Anchored Abmat Sit-ups (w/2 x Dumbbells)

Post scores to comments.

Samy Daghir

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