Monday: One Week Away!

Monday: One Week Away!

Monday: One Week Away!

Hey Volts and Vixens ~ We are officially one week away from the biggest community event of the year – Murph! We’ve been training and working hard all month to be ready for this – I’m proud to say that we all are ready to take it on!

Murph is a great opportunity to test yourself and see how far you’ve come. Some of you will be looking to compare your score this Memorial Day to measure your improvement from last year. For many others this will be your first time – Murph is a huge test of your ability to work. The good news is there there’s no way to fail this test because we’ve got scaling options and parter options for everyone! Plus there will be a fantastic CFHV potluck BBQ afterwards – do not miss out!

  • Important Note for Murph! – You must you get signed up to a heat!
  • Starting Monday (today) we will have sign up sheets by the Class Whiteboard. Also there are two types of heats for Memorial Day Murph: One heat will be performing Murph “Straight Through” and another  will be doing Murph “Cindy Style”. Make sure you sign up for the right one – if you have any questions about this feel free to ask a coach!
  • There will be 4 heats total (with a possible 5th heat if needed).

This was last year. Don't miss this year!

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

Murph Prep Day 23/30 – phase 4.A) 5 Rounds:

  • A1. Hang Squat Clean
  • 40 second AMRAP
  • Rest exactly 80 seconds before A2
  • A2. L-sit
  • 40 seconds
  • Rest exactly 80 seconds before A1
Murph Prep Day 23/30 – phase 4.

  • Skill – Front Squat
  • Sets of 5 reps
  • Elbows stay high torso ‘locked’ in
B. 6 Minute AMRAP

  • 10 Pull Ups
  • 10 Burpees
  • Focus on moving through the muscular fatigue at around 3 minutes in…it’s going to be tougher than it looks!
WOD: “Murph” build up – focus on muscle endurance and breaking up reps into manageable amounts per set

  • 2 Min at each station 1 min rest after all station are complete
  • Pull Ups
  • Burpees
  • KB Swing