Sunday Preview 4/21/24
Monday – Murph Prep Mondays are back. Coming up at the end of next month for Memorial Day we have a CrossFit Community event honoring Navy Seal Lt. Murphy, who was killed in action in 2005, with a grueling workout that he named “Body Armor” which we now call “Murph”.
- We’re building volume on running, pull-ups, push-ups, and air squats
- Very Important: If you’re new to Murph, talk to your coach and use these Mondays to plan out the right scale for you!
Tuesday – Triplet with Air Bike, Russian Swings, and Wall Walks; followed by a back and hamstrings finisher!
Wednesday – Olympic Lifting Strength Cycle: Snatch work focusing on technique; followed by an 8m AMRAP leg burner
- 6-8m sprint workouts are important because they hit a different energy system in your body.
- Make sure to PUSH the pace from the start on the 8m AMRAP. Go out hot and stay hot!
Thursday – Deadlifts building to a 5-rep for the day; followed by a partner core and rowing metcon
- “You-go, I-go” partner workouts mean you get roughly 1:1 rest, which means… SPRINT when you are working!
- Teaming up with someone at a different level from you is great! Make sure to scale the weights/reps so you each spend roughly the same amount of TIME completing your required reps.
Friday – Olympic Lifing Strength Cycle: Clean & Jerk positional work; followed by a challenging weightlifting focused chipper
Saturday – Long partner chipper with a little bit of everything!