A Family Affair

One of my favorite parts of Murph that’s coming up on Monday is that it includes EVERYBODY.

Who is everybody?  Not just you, but also your friends and family!  They’re all welcome to join in on the fun and participate too.

Split up a full Murph, split a half Murph, share the movements, share the work, alternate rounds…really the combinations are endless.

We even have kids getting in on the fun.  Last year we had 2 kids participate with their parents during Murph, and this year they’re BOTH doing great in our CrossFit Kids program!

Have kids that are too young to participate?  No problem, because…

Murph has daycare!  Two shifts available:

  • 9:30-11:00am
  • 11:00am-12:30pm

After all the fun is over, it will still be early enough in the day that you can split to attend other activities you may have planned.

Or…

Stay for our awesome Annual Memorial Day Murph potluck BBQ!

Hopefully you’ve stopped by the whiteboard in the gym to sign-up for what you’re bringing, if not:

Please sign your name and what you would like to bring on the whiteboard to our potluck!


Wednesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: 5 MIN SKILL WORK:
EMOM 5: MAX REP (-1) PERFECT PUSH UPS EMOM

C: STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING:

3 SETS:
C1: Strict Pull Ups x 4-6 Reps (weighted or scaled); rest 20 sec
C2: 1 set UB Kipping, BF, or Jumping Pull Ups; rest 1 min

D: WOD 18 MIN AMRAP:

ROW OR BIKE – 18 MINUTES*
* EVERY 3 MINUTES, STOP AND COMPLETE THIS COMPLEX (6 SETS):

1 ROPE CLIMB
2 MUSCLE UPS
3 HSPU

Fusion (6:30 pm):

AMRAP LADDER (+1) for 10 MINUTES:

1 BURPEE + 1 10 M SHUTTLE RUN + 1 AIR SQUAT
2 BURPEE + 2 10 M SHUTTLE RUN + 2 AIR SQUAT
3 BURPEE + 3 10 M SHUTTLE RUN + 3 AIR SQUAT….. continue (+1) rep each round

REST 2 MINUTES

AMRAP LADDER (+100 / +10) for 10 MINUTES:

100 M ROW + 10 SIT UPS
200 M ROW + 20 SIT UPS
300 M ROW + 30 SIT UPS… continue (+100M / +10) rep each round

REST 2 MINUTES

AMRAP LADDER (+10 / –) for 10 MINUTES (the FPH stays 30sec each round)

10 DOUBLE UNDERS + 30 SEC FRONT PLANK HOLD
20 DOUBLE UNDERS + 30 SEC FRONT PLANK HOLD
30 DOUBLE UNDERS + 30 SEC FRONT PLANK HOLD
40 DOULBE UNDERS + 30 SEC FRONT PLANK HOLD…. continue (+10) each round

momWOD:

Barbell Strength

3 SETS:
A1: Barbell Strict Press x 6 Reps; re-rack and rest 30 sec
A2: Barbell Unbroken Push Press x 8 Reps; re-rack and rest 30 sec
A3: Barbell Good Mornings x 12 Reps; re-rack and rest 60 sec

WOD: ALT EMOM (4 STATIONS, 4 ROUNDS) 16 MINUTES

MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 12-15 CAL BIKE
MIN 4: 15-20 KB SWINGS


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: 10 MIN GYMNASTIC PROGRESSION – HSPU / INVERSIONS – LAST WEEK TEST

C: FINAL MURPH PREP (40 MIN CAP)

400 M RUN
+ 4 ROUNDS OF “CINDY” (5 Pull Ups/ 10 Push Ups / 15 Air Squats)
400 M RUN
+ 40 PULL UPS

800 M RUN
+ 4 ROUNDS OF “CINDY”
800 M RUN
+ 40 PUSH UPS

400 M RUN
+ 4 ROUNDS OF “CINDY”
400 M RUN
+ 40 AIR SQUATS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

Strength, Technique & Development: UB Pushing

3 SETS:
A1: Barbell Strict Press x 6 Reps; rest 30 sec
A2: DB Push Press x UNBROKEN 12 Reps; rest 30 sec
A3: Wall Ball Shots x 24 Reps; rest 2 minutes

WOD: 16 MIN AMRAP

200 M ROW
20 SIT UPS
20 M BEAR CRAWL
20 M SINGLE ARM KB WAITER’S CARRY – EACH ARM
200 M RUN
20 M FARMER’S CARRY – EACH ARM