Murph Prep Monday 5/2/22

September 23, 2022
Murph Prep Monday 5/2/22

CrossFit Level 1 Course

We will be hosting a CrossFit Level 1 Certificate Course July 2nd & 3rd. The L1 course is not just for those looking to be a CrossFit coach. It offers valuable knowledge for anyone passionate about health and fitness, regardless of their fitness level or abilities. After completing the sessions, you'll walk away with insights on proper form, underlying methodologies and principles of the movements that you complete on a weekly basis, all of which serve to make you a better, more well-rounded athlete.Interested in learning more? Ask a coach, or go to

The Board

Murph prep Monday continues, this week we are adding in some longer runs to get ready for those miles at the start and end of the work-out. We will be working up to a mile in the coming weeks and incorporating some vested work.

The Warm-Up

The Strength

You will have 12:00 to work through the strength section as many times as you are able. The strength is just a primer to get you ready for the WOD.Tempo Bench Press means you are slowing down the lowering (eccentric phase) of the lift. You will take 0:03 to lower the bar, no pause at your chest, 0:01 to get it up, 0:01 pause at the top before your next rep.You will follow the same tempo for the Bent Over Reverse Fly. Keep these light! Focus on pulling the shoulder blades together without having to heave the weight up.

The Met-Con

When you go out for your first run, take a look at the clock when you return. You will want to give yourself this much time (or more) to do your final run in order to get in the door before the time cap. If you don't have that much time, scale accordingly.For those running the 1200m distance:

Be sure to cross the street on your way back, regardless of the run distance you are doing, and stay tight to the left hand side of the road.You will then do 5 Rounds of:Ab Mat Sit-UpsPush-Ups

Walking LungesAfter the 5 rounds, go out for one final run.

The Finisher

Ring RowsRing Dips & Scaling

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