Show Workout in Full Screen
Auto Scroll Page
Components
Murph
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Monday 5/30/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:30 AM (Indoor)
7:30 AM (Virtual)
9:00 AM (Indoor)
9:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (18/17)
Workout
Monday 5/30/22 WOD
Warm-up
What you need:
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach's Choice
Metcon
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
*RX wear a 20lb weight vest
*can partition reps as needed
Alternate Options:
Run?
- Row 1600m
Pullups?
-Inverted row
-BB/DB/KB/odd object row
Pushup?
-Incline Pushup
Squat?
-Squat to a box
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
Nick
Lupoli
7:30 AM (Indoor)
49:09
2
Brendan
Sheehan
9:00 AM (Virtual)
49:50
Approx 49:50 / in VT
3
Evan
Cleveland
9:00 AM (Indoor)
49:58
Weight vest
4
Dennis
Paoloni
9:00 AM (Indoor)
58:39
Vested
5
Dan
McCarthy
9:00 AM (Indoor)
1:01:18
First time with a vest. 2/4/6 rep scheme.
6
Matt
Grandbois
7:30 AM (Indoor)
1:01:20
7
Michael
Cuthbert
9:00 AM (Indoor)
1:03:00
Weighted vest. I forgot how many seconds…
8
Private
7:30 AM (Indoor)
32:59
9
Mike
Collette
7:30 AM (Virtual)
39:10
No vest; on cape-1 mile run 5-5-5-15x20 rds + 1 mile run
10
Max
Kaplan
7:30 AM (Indoor)
42:05
No vest
11
Sam
Kaplan
7:30 AM (Indoor)
42:25
No vest
12
jonathan
crandall
7:30 AM (Indoor)
42:50
RX -no vest
13
Carl
Donadio
7:30 AM (Virtual)
47:09
100 push up 200 sit up 300 Air squats
14
Rui
Xu
7:30 AM (Indoor)
47:45
no vest
15
Graham
Pettengill
7:30 AM (Indoor)
55:00
No vest
16
Maqsood
Ahmed
7:30 AM (Indoor)
55:33
1600/Full/1K. Rower,75# BBRow, KneePU
17
Nate
Oram
6:00 AM (Indoor)
58:49
No vest. RIP Murph!!
18
Connor
McCarthy
9:00 AM (Indoor)
1:09:20
No vest
Female Clients
1
Nicole
Croteau
9:00 AM (Virtual)
48:48
1mi runs at home - 20lb vest
2
Amy
Costello
6:00 AM (Indoor)
23:43
1/2
3
Mary
Gemme
9:00 AM (Virtual)
31:10
1/2 Murph. Ring rows
4
Sana
Maqsood
9:00 AM (Indoor)
33:30
Half Murph Knee pushups, jumping pull ups,row
5
Cheryl
Kaplan
7:30 AM (Indoor)
35:00
1/2 (partnered with Jon)
6
Kim
Hardin
6:00 AM (Indoor)
35:41
7
Coreen
Williamson
6:00 AM (Indoor)
37:42
12 rds - ACL recovery! Row(no run), ring row, squats and ab mat s...
8
Shana
Doiron
9:00 AM (Indoor)
41:40
9
Jackie
Donadio
7:30 AM (Indoor)
43:48
RR knee pu
10
Helene
Desjardins
7:30 AM (Indoor)
45:13
Row, rings, push ups. Absu, row
11
Victoria
Tuite
9:00 AM (Indoor)
46:03
Jumping pu kneeling pu
12
Gina
Richard
6:00 AM (Indoor)
46:09
dumbell rows instead of pull ups; sit ups instead of push ups
13
Emily
Oberlee
6:00 AM (Indoor)
46:19
Jumping PU, knee PU
14
Michelle
Sousa
7:30 AM (Indoor)
46:40
15
Qin
Sun
9:00 AM (Indoor)
47:17
16
Carla
Lopez
9:00 AM (Indoor)
50:30
Full Murph w/ Jumping Pull Ups
17
Lauren
Palmateer
9:00 AM (Indoor)
1:02:12
Vested for the first run and first 8rds 2 CFP laps 20rds 5/5/15/5...
Loading...
Powered By Wodify