info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Murph Prep Monday 4/26/21

Murph Prep

  • Every Memorial Day, CrossFitters all over the world complete the Hero WOD Murph.  If you haven’t done Murph, follow THIS LINK to learn more.
  • This year, we will be completing the Hero WOD on Saturday 5/29.  We will run heats much like we did for the last Open WOD with pull-ups (couples together).  It is our hope to follow up the last heat with a BBQ celebration.  More information will follow, BUT mark it on your calendar now!  
  • Leading up to this event, we will be doing a bit of prep work in our weekly programming. Our focus will be running, push-up and pull-up rep schemes that will build your Murph engine to tip-top shape!

The Board

  • No Vests…. Vest training is coming
  • We have plenty of run work on deck for this week, so Murph Prep this week will not include a run

The Mobility

The Warm-Up

Station #1

As Many Round as Possible in 9 minutes

  • How to Scale Pull-Ups
  • For the burpee to target, you will do a burpee under a pull-up bar and jump to touch the bar.  This gives your full extension at the top a little extra bump!  Tall people choose a tall bar, shorter people, choose a lower bar.

Station #2

As Many Rounds As Possible in 9 minutes

Remember, good push-ups build strength. Poor push-ups keep you stalled in progress.  Focus on that form!

Station #3

No Score for this station.  Remember, start light with the dumbbells and work your way up in weight.

The Finisher

To be done on the bench or floor. 

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