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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s


1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time go through more of the Hinshaw Warm Up *

**2. Workout Prep**

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats


Metcon (Time)

Half Murph

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

Target time: 16-18 minutes

Time cap: 25 minutes


Murph is happening at the end of May. In preparation, the following weeks of programming leading up will have variations of “Murph” movements to get athletes prepped for the Memorial day workout. With this being the first iteration of Murph, stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace and rep scheme to work through reps consistently. Athletes ARE allowed to partition the pull-ups, push-ups, and air squats in any fashion they prefer. The runs must be done unbroken.

For newer athletes I recommend not using a vest on the first Murph Prep. Advise advanced athletes that they can attempt with a weighted vest if comfortable.

Accessory Work

Turkish Getup Practice!

* Take the remaining time and have athletes practice some like Getups. Remember, it’s not about speed! *