5/15/22 Murph Prep or Rest

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING:

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

STRENGTH:

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH:

800m Run

Into…

10 ROUNDS:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*On Day 1, we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose