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Monday 220523 Push-ups and 800s

Memorial Day 2022 is in one week! That means we’ll gather as a CFM community and do “Murph”. This had become an annual tradition here at The Hut as well as thousands of CrossFit gyms worldwide. Monday May 30th, there will be a 7am and a 9am class only. Please be on time as Murph is a long workout, requires proper warm-up, time to figure out proper scaling, and some logistical set-up. More info to come, but consider today’s WOD as a little prep 🙂 both for Murph and as part of our regularly scheduled GPP programming. Run fast!

Welcome to The Hut, Laura!

For Time Complete:
40 Push-ups
800m Run
30 Push-ups
800m Run
20 Push-ups
800m Run
10 Push-ups
Post finish time and any scaling
Compare to: May 5 2020

Intended Stimulus
Today we have a couplet of push-ups and running. Pretty simple. The run distance doesn’t change, but the push-ups will decrease by 10 reps each set, hopefully keeping you from needing to take long rest breaks. Memorial day is right around the corner and today gives us another opportunity to get in some push-up volume! These 800m runs are there to challenge you to make yourself uncomfortable when it comes to your pacing. In other words, they ARE a break from doing push-ups, but they ARE NOT rest!

Consider how you break up your push-ups for “Murph” (the Memorial Day WOD alluded to above). Do you go for sets of 20? 10? 5? Today try to break up your push-ups in a similar way. I know that today you won’t have pull-ups and air squats to give you natural rest breaks from more push-ups, but having a strategy always works better than doing a max rep set of push-ups to begin a workout, and then finding out that it is really hard to eek out good strict push-ups after you’ve bitten off more than you can chew! These can be scaled to training push-ups or knee push-ups, and if needed you can scale further by reducing the volume a bit to something like 35-25-15-5 reps. Regardless of scaling, these need to be strict and done at a full range of motion–chest to the ground and back to full lockout of the elbows. Check your split times on each 800m run so you have something to shoot for when you’re fighting the urge to just jog it in.

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