The other day I saw CrossFit Games picture of an athlete wearing a weight vest, which they’ve used when performing versions of the hero workout “Murph” in 2015 and 2016. It got me thinking of alternate versions of the workout “Cindy”, which is a 20 minute AMRAP of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Most people do the 100 pull-ups, 200 push-ups, and 300 squats during “Murph” by completing 20 rounds of this format.
My initial thought was, “How can you make a harder version of Cindy without resorting to other equipment, such as a weight vest?” The first two movements were pretty easy to replace, but the squats were tough to ramp up. I came up with:
- 5 Bar Muscle-ups
- 10 Handstand Push-ups
- 15 Squat Box Jumps
Yes, I know a box is other equipment. I’ve never attempted a squatting box jump (though I have done seated box jumps for height), but judging by the increased intensity of squat jumps, I think this would be a suitable increase in difficulty. I didn’t want to select squat jumps because it’s too easy to barely jump off the floor.
What do you think?
If you give this a try, let me know how it goes.