Monday 01.06.2026 (WA Day Public Holiday)
- Jason
- 1 day ago
- 2 min read
WA Day Public Holiday timetable: 8am CrossFit: 45 min cap 9am CrossFit: 60 min cap Fitness:
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it. Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Some potential options for this workout are: "#1 Unpartitioned: If you don't have at least 30 push ups unbroken, don't consider this.
#2 Cindy Style: Run, 20 Rds of 5 Pull ups, 10 Push ups and 15 Squats then run.
#3 Broke Cindy: Run, 20 Rounds of 5 Pull ups, 5 Push ups, 15 Squats, 5 Push ups then run
#4 Big Cindy: Run, 10 Rounds of 10 Pull ups, 20 Push ups, 30 Squats then run.
#5 Half: Half the reps with any of the above options.
#6 Partner Murph: One person working at a time with any of the above options or run together."
Performance:
See Fitness
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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If you have questions, just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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