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Components
Murph Demarcation
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Murph Demarcation - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (11/7)
Workout
Murph Demarcation
Warm-up
200m Run
5 Double Push-up Inchworms
5 SLOW Scap Pull-ups
10 Big Kips
10 Toy Soldiers
10 Walking Toe Touches
10 Banded Squats
(5:00 Cap)
Murph Demarcation (Time)
For Time
(with a Partner, one works at a time, evenly split)
1k Row
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800m Run
1k Row
Wear a Weight Vest (20/14 lb), except on the row
Yes, you evenly split the rows and running as well. The weight vest doesn't have to be worn on the rower. This will serve as great start for "Murph Prep."
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 13, 2019
Male Clients
1
Jake
White
9:30am CrossFit
35:35
With Emily G
2
Fabricio
🦍
9:30am CrossFit
39:25
solo vest partner
3
Brian
Kent
10:30am CrossFit
40:15
25lb vst, half of reps
4
Ryan
Figuerado
9:30am CrossFit
51:03
solo no vest
5
Davey
Melzer
9:30am CrossFit
57:04
solo and teddy your weight vests are back in your locker all lock...
6
AJ!
Isabelo
9:30am CrossFit
59:19
solo w/ vest like an idiot
7
Izick
Espinoza
9:30am CrossFit
1:01:04
8
Nate
Cobb
9:30am CrossFit
38:47
W/ alissa
9
Bill
Curci
9:30am CrossFit
38:50
no vest
10
Jaimeson
Pollen
10:30am CrossFit
42:48
11
Private
9:30am CrossFit
43:05
Female Clients
1
Emily
Gruber
9:30am CrossFit
35:35
w/jake
2
ashley
green
9:30am CrossFit
43:05
With vest
3
Heather
Spears
10:30am CrossFit
50:22
Vest~strong friend Christine
4
Alissa
Cobb
9:30am CrossFit
38:47
with nate
5
Beth
Gray
10:30am CrossFit
39:45
by self -elevated PU/banded PU/row sub 4 runs 1/2 reps-1min rest ...
6
Kait
Pollen
10:30am CrossFit
42:48
biked run, push ups elevated
7
Wifey
(aka Chris ...
10:30am CrossFit
50:22
1/2 strict pull-up, Heather (beast mode)
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