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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Mon, Apr 29 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.29.2024(Check In) Murph Prep Monday Warm-up 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to 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 50m Run (workout pace) 5 Pull-Ups 50m Run 5 Push-Ups 50m Run 10 Air Squats Workout 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat - 2 options - #1 at bodyweight #2 with 20lb/14lb Vest (advanced) Scoring: The 200m run is worth 4 reps. Every 50m run is a rep. |
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