CrossFit – Mon, Apr 22

CrossFit – Mon, Apr 22


1. Movement Prep/Activation
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
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 forward leg
10 yd butt kickers
10 yd high knees
Crossover Symmetry Warm-up
Banded 7’s
* 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

Pull-up Efficiency Skill Review (Checkmark)

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

Half Murph (Time)

Freedom (RX’d)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run

400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run

  • Target time: 20-25 minutes
  • Time cap: 32 minutes


1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)