MobTown CrossFit – CrossFit
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warm-up or Banded 7’s
-into-
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
Metcon
WTH: Metcon (Time)
(With a 20/14 weighted vest)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
TARGET SCORE
Target time: 20-25 minutes
Time cap: 32 minutes
STIMULUS and GOALS
Murph is happening at the end of May. In preparation, the following weeks of programming 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.
COMP: Metcon (Time)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
TARGET SCORE
Target time: 20-25 minutes
Time cap: 32 minutes
STIMULUS and GOALS
Murph is happening at the end of May. In preparation, the following weeks of programming 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
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
TARGET SCORE
Target time: 20-25 minutes
Time cap: 32 minutes
STIMULUS and GOALS
Murph is happening at the end of May. In preparation, the following weeks of programming 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.
BURN: Metcon (Time)
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run