Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
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
Metcon (Time)
Half Murph
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
TARGET SCORE
Target time: 16-18 minutes
Time cap: 25 minutes
STIMULUS and GOALS
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! *