TFL CrossFit – WOD
Murph Challange
Murph is coming up ! Each week we will give you 3 challenges to complete outside of class time. For each challenge you complete you get 1 raffle entry. 2 winners will be picked at Murph !
Have fun getting the extra reps in !
Shoulder Press (5 sets of 3)
working up to heavy set of 3!
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
15:00 CAP
Murph Prep EMOM (Checkmark)
20 EMOM
5 ROUNDS:
Minute 1: 20 Bent Over Row
Minute 2: :30 Plank hold
Minute 3:
Round 1: 20 lateral steps with mini band
Round 2: 20 monster walks (10 forward/10 backward)
Round 3: 20 fire hydrants (10/side)
Round 4: 20 air squats
Round 5 : 20 Glute Bridge Ups (band around knees)
Minute 4: Rest
Murph Prep MEGA (Checkmark)
20 minutes
1 ROUND:
600m Run
50 push ups
100 air squats
Murph Prep Intervals (Checkmark)
20 minutes
On the 3:00 x 6 Rounds:
200m Run
5 pull ups
10 air squats
