murph prep

Monday May 8, 2023

CrossFit Main:  AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat

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Friday May 5, 2023

CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run

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Monday

WOD: Beginners: For those participating in Mini-Murph/Team Murph. AMRAP 20 min: 200m. Run 2 Rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Intermediate: For those participating in Murph AMRAP 20 min: 400m. Run 3 rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Advanced: For those participating in Mighty Murph. AMRAP 20

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Saturday and Sunday

Sat. May 23. MURPH DAY! Sun. May 24. GYM CLOSED! REST! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3

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Monday

Session 3 (Emphasis- Murph Prep): Monday April 13th- Friday May 22nd, retesting on Saturday May 23rd (Murph). De-load Mon. May 25- Friday May 29th. The 3rd cycle of 2015 will be geared towards Murph Prep. With a concentration on Muscular Endurance/repeatability/interval work with 1-2 days of strength work, 1-2 days of gymnastics skill development and

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