MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warm-up or Banded 7’s


1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time go through more of the Hinshaw Warm Up *

**2. Workout Prep**

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats


COMP: Metcon (Time)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

If you own a vest, now would be a good time to start getting accustomed to it.

Target time: 16-18 minutes

Time cap: 25 minutes


Murph is happening at the end of May. In preparation, the following weeks of programming leading up will have variations of “Murph” movements to get athletes prepped for the Memorial day workout. With this being the first iteration of Murph, stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace and rep scheme to work through reps consistently.

Athletes ARE allowed to partition the pull-ups, push-ups, and air squats in any fashion they prefer. The runs must be done unbroken.

FIT: Metcon (Time)

800m Run

40 Pull-Ups

80 Push-Ups

120 Air Squats

800m Run

Target time: 16-18 minutes

Time cap: 25 minutes

BURN: Metcon (Time)

800m Run

40 Jumping Pull-Ups

80 Push-Ups using box or on knees

120 Air Squats

800m Run

Accessory Work

Turkish Get Up

Turkish get up practice. You can use a kettle bell or dumbbell.