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Components
Murph
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Monday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Monday
Warm-up
DYNAMIC WARM-UP
On a 3:00 clock:
200-m run
:05-:10 jumping jacks
5 knee push-ups
:05-:10 jumping jacks
10 air squats
:05-:10 jumping jacks
5 push-ups
:05-:10 jumping jacks
10 air squats
DYNAMIC WARM-UP
On a 3:00 clock:
200-m run
:05-:10 jumping jacks
5 knee push-ups
:05-:10 jumping jacks
10 air squats
:05-:10 jumping jacks
5 push-ups
:05-:10 jumping jacks
10 air squats
PULL-UP REVIEW
1 set:
5 ring rows or 2-5 strict pull-ups
5 kip swings
3-5 kipping pull-ups
Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Metcon (Time)
INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Metcon (Time)
BEGINNER
For time:
800-m run
50 ring rows
100 knee push-ups
150 air squats
1-mile run
Stretch
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
Oliver
Poirier
CrossFit: 5:30 AM
35:22
No vest and Cindy partitioned
2
Mike
Lewis
CrossFit: 5:15 PM
38:01
5, 5, 5, 15....pushups slow by end
3
luke
goshulak
CrossFit: 5:30 AM
39:10
No vest 105 cal assault bike
4
Nick
Derksen
CrossFit: 8:30 AM
48:50
No weighted vest. Cindy style
Female Clients
1
Claire
Hoffman
CrossFit: 8:30 AM
51:43
20 rounds: (5, 10,15)
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