BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1 Round:

10 yd walk on toes

10 yd walk on toes backwards

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 forward leg

10 yd butt kickers

10 yd high knees

-into-

Banded 7’s

2. Workout Prep

1 set:

100m Run

4 Pull-ups

6 Push-ups

8 Air Squats

Metcon

Metcon (2 Rounds for time)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats
TARGET SCORE

Target time each set: 14-16 minutes

Time cap each set: 18 minutes

STIMULUS and GOALS

Murph is happening at the end of May. In preparation, the following weeks of programming leading up to it will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the 3rd week of conditioning, volume continues to increase.

Today’s workout will have athletes completing rounds in different splits to get a feel for strategies used for Murph and work on pacing changes as volume changes.