TFL CrossFit – WOD
Metcon (Time)
30 Bench Press
10 Rope Climbs
1 Murph Mile Run
BENCH PRESS:
¾ bodyweight for men
½ bodyweight for women
chipper style, can complete in any order
Metcon (Time)
cash out:
75 push ups for time.
scale to use a band or box if needed.
MUST be locked out at the top with hips in line with shoulders
MUST graze the ground
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
