CrossFit – Mon, Apr 13
Murph Prep Warm-up
Half Murph (Time)
Half Murph
(RX’d) (RX+ with 20/14# vest)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
Scaled:
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run
- Target time: 20-25 minutes
- Time cap: 32 minutes
3 min Cardio
then… 8 min CAP:
10 Banded pull-aparts>scap push-ups>push-up
10 scap pull-ups>RIng Row> kips/pull-ups
10 90/90s>BW lunges>air squats