TFL CrossFit – WOD

memorial weekend hours

CLOSED SUNDAY

MURPH MONDAY (7/8/9/10 heats)

Metcon (Time)

I go you go, 4 rounds each

14/11 Cal Row

7 front squats

7 burpees over BB

7 thrusters

7 cleans
RX 95/65

CAP 25:00

Murph Challenge

Murph Prep EMOM:

5 ROUNDS:

Minute 1 : 200m run

Minute 2: 20 shoulder taps + 3 push up negatives (slow & controlled descend)

Minute 3: 30 jumping air squats

Minute 4: 10 ring rows + :10 top of of the ring row hold

Murph Prep MEGA:

1 ROUND:

1 Murph Mile Run

40 pull ups

100 push ups

1 Murph Hill Run (run to bottom of Murph hill and back up)

Murph Prep Intervals:

On the 7:00 x 3 ROUNDS:

400m Run

20 pull ups OR ring rows

200m run

20 push ups