Movement Tip Monday: Running Tips + Scaling

Run or scale, we’ve got you covered for “Murph”!

“Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about the life and service of LT Murphy here.)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Our Road to Murph series will help you get ready for Murph, as well as scale accordingly so you’re appropriately challenged.

This week Coach Megan has some valuable running tips, and several ways to scale if running isn’t in the cards for you. (Scroll down for conversions.)

1 Mile Run Conversions

  • 2,000 m Row
  • 1,600 m Ski
  • 3 Mile Assault Bike

Want help scaling the rest of “Murph”? Check out our videos on modifying pull-ups, push-ups, and squats!

Commit to “Murph” 2018!

Our annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 28 at 9:00 AM. We’ll have workout variations for all fitness levels, and your workout is free with donation. And the best part: 100% of the proceeds will benefit the St. Pete chapter of Team Red White and Blue, connecting veterans to their community through fitness.

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Want more quick, actionable tidbits without all the fluff? Check out our Movement Tip Monday archive.

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