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Murph Ramp Up Week 4
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
Murph Ramp Up Week 2 - P6 CrossFit
Class
(All)
CrossFit: 6:00 AM
CrossFit: 4:00 PM
CrossFit: 5:45 PM
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (7/15)
Workout
Murph Ramp Up Week 2
0'-5' Row/Run/Bike/Ski
Row/Run/Ski
0-100 Jog Pace
100-200 Run Pace
200-300 Sprint Pace
Bike
0-200 Jog Pace
200-400 Run Pace
400-600 Sprint Pace
5'-15' Daily Class Warm-up
Quad Stretch
Knee to Chest
Soldier Kicks
Walking Hammy Stretch
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch worm
3 Air Squats + Broad Jump
High Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)
15'-20' Daily Band and PVC Warm up
10 PVC Pass Throughs
10 PVC figure 8s (5 Each way)
15: FR Wrist Stretch w/ PVC
10 Banded Good Mornings
15: OH distractions (each side)
Murph Ramp Up Week 4 (Time)
Buy In: Run 400 M
15 Rounds of :
5 Pull Ups
10 Push Ups
15 Air Squats
Buy Out: Run 1200 M
RX+ Weighted Vest
Men: 20 lb
Women: 14 lb
50'-60' Post WOD Cool Down
1-2 Minutes of each stretch
Coach can assist in giving you specific stretches pertaining to this WOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 11, 2020
Male Clients
1
Jon
Capello
CrossFit: 6:00 PM
28:36
hate push ups
2
Austin
Barclay
CrossFit: 6:00 PM
29:58
3
Robert
Plank
CrossFit: 5:45 PM
34:02
30lb Vest
4
Michael
Lamb
CrossFit: 4:00 PM
30:55
plus 14 lb vest
5
Cody
Simpson
CrossFit: 5:45 PM
38:48
6
Ralph
Keith
CrossFit: 6:00 AM
35:51
12rnds; ski, box squats/calf raises, jumping pu
7
Nick
Blaylock
CrossFit: 4:00 PM
36:45
Jumping negs
Female Clients
1
Jordan
Howard
CrossFit: 6:00 AM
27:48
2
Ashley
Simpson
CrossFit: 5:45 PM
28:35
Niki:33:50min, RX
3
Daniela
Plank
CrossFit: 4:00 PM
34:29
4
Lauren
Baker
CrossFit: 4:00 PM
27:18
Jumping Pull Ups
5
Michelle
Blaylock
CrossFit: 6:00 AM
27:58
800/2400 bike; lat pull down; 35# bench press
6
Danielle
Hogue
CrossFit: 5:45 PM
28:47
jmpn neg Chad 24:45RX
7
Summer
Loughridge
CrossFit: 6:00 PM
33:45
Jumping pull ups
8
Misty
Joyner
CrossFit: 6:00 PM
34:06
Lat pull downs with old green band/ knee push ups
9
Michelle
Ramsey
CrossFit: 6:00 PM
34:43
600/600 run, Jumping Negs, Knee Pushups, 10 Rounds
10
Tori
Smallan
CrossFit: 6:00 PM
34:46
600/600 Runs, Jumpin Pull uPs, Knee Push Ups, 10 Rounds
11
Jaime
Craig
CrossFit: 4:00 PM
35:12
Jumping Negs, knee Push Ups
12
Bethany
Welch
CrossFit: 6:00 PM
36:19
banded Lat Pull Downs, Knee Push ups, Rowed 500/1500
13
Jennifer
Capello
CrossFit: 6:00 PM
36:27
12 rounds. Knee push; jump neg
14
Cindy
Brewer
CrossFit: 4:00 PM
38:30
Lat Pull Downs (P & G), Knee Push uPs
15
Mollie
Matviyenka
CrossFit: 4:00 PM
40:00
Jumping Pull UPs, Knee Push Ups
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