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BLK LBL Fitness Club – CrossFit®


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


Crossover Symmetry Warm-up or Banded 7’s

2. Workout Prep

1 set:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run


Metcon (5 Rounds for time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

Target time each set: 4-4:30

Time cap each set: 5 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 prepared for the Memorial Day workout. With this being the 5th week of conditioning, weighted running is an option for this workout. Athletes should be working at 75% of total Murph volume. They should focus on finding a consistent pace that will allow for similar round times from the first to the final set.

As always, athletes should tackle the first set moderately (test pace) when performing multiple sets with longer rest periods. Then, maintain or build into a steady pace and intensity.