CrossFit Sarajevo

Patriotske lige 35, Sarajevo 71000, Bosnia and Herzegovina

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Murph Challenge 2024

CrossFit Sarajevo May 24, 2024 at 5:41 PM

⬇️ENGLISH VERSION BELOW⬇️

Dragi/a First name,


Naš godišnji Murph Challenge samo sto nije stigao!


Pridruži nam se za Murph trening u subotu, 1. juna, s početkom u 9:30 sati.


Murph je jedan od najpoznatijih CrossFit Hero treninga, I više o tome možes pročitati ovdje: *KLIKNITE OVDJE*


Murph se sastoji od:

For Time:
1600m trčanja
100 zgibova
200 sklekova
300 čučnjeva
1600 trčanja
(Sve se radi s prslukom s težinom)

Iako Murph predstavlja jedan poseban izazov, trening se može prilagoditi svakom nivou kondicije. Mi smo spremili 3 varijante medju Kojima mozes izabrati onu koja ti najbolje odgovara:

**Verzija 1: RX**

1600 m trčanje

20 rundi:
5 zgibova/Ring Rows/Jumping Pullups
10 sklekova
15 čučnjeva

1600 m trčanje

**Verzija 2: Mrzim sklekove**

1600 m trčanje

20 rundi:
5 zgibova/Ring Rows/Jumping Pullups
5 sklekova
15 čučnjeva
5 sklekova

1600 m trčanje

**Verzija 3: Half Murph**

800 m trčanje

10 rundi:
5 zgibova/Ring Rows/Jumping Pullups
10 sklekova
15 čučnjeva

800 m trčanje

Većini ljudi će trebati 45-60 minuta da završe ovaj trening, pa je cilj izabrati verziju koja će biti izazovna ali realna i dostižna u tom vremenskom okviru.

Počet ćemo s briefingom u 9:30, zajedno se zagrijati i početi s treningom tačno u 10:00.

Prijava je sada otvorena u našoj aplikaciji i besplatna je za sve članove, uključujući naše članove koji imaju clanarinu za 3 treninga sedmično i Punchcard članove koji su možda već iskoristili svoje treninge te sedmice.

Hvala puno! Radujemo se sjajnom danu s tobom!


Amila & Chris

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Dear First name,

Our annual Murph Challenge is right around the corner!

Join us for the Murph workout on Saturday, June 1st, starting at 9:30 AM.

Murph is one of the most famous CrossFit Hero workouts, honoring the life of Lieutenant Michael P. Murphy. You can read more about it here: *CLICK HERE*

Murph consists of:
For time:
1 Mile Run
100 Pullups
200 PushUps
300 AirSquats
1 Mile Run
(All done with a weight vest)

Even though Murph presents its own unique challenge, the workout can be adjusted to fit everyone’s fitness level.

Here are three versions you can choose from for Saturday:

**Version 1: RX**
1600 m Run
20 Rounds:
5 Pullups/Ring Rows/Jumping Pullups
10 Push Ups
15 Air Squats
1600 m Run

**Version 2: I Hate PushUps**
1600 m Run
20 Rounds:
5 Pullups/Ring Rows/Jumping Pullups
5 PushUps
15 Air Squats
5 PushUps
1600 m Run

**Version 3: Half Murph**
800 m Run
10 Rounds:
5 Pullups/Ring Rows/Jumping Pullups
10 Push Ups
15 Air Squats
800 m Run

Most people will complete this workout in 45-60 minutes, so aim for a version that will challenge you while being realistic and achievable within that timeframe.

We will start with a briefing at 9:30 AM, warm up together, and begin the workout at 10:00 AM sharp.

Booking is now open in our app, and it’s free for all members, including our 3 times/week members and Punchcard members who might have already used up their workouts this week.

Thank you! We’re looking forward to an awesome day with you!

Lots of love,
Amila & Chris

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Patriotske lige 35, Sarajevo 71000, Bosnia and Herzegovina
+387 61 691 483
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