Ben Lomond CrossFit – Group Class

Warm up

400m Run

________

2 rounds

10 Hollow Rock

10 Superman

10 Scap push up

10 Scap pull up

________

3 rounds

8 Spiderman + Twist

6 Scorpion

4 Squat jump

2 Strict pull up

Murph Prep (AMRAP – Rounds and Reps)

RXConditioning (RX+):

“Murph Prep 1”

30:00 AMRAP

100m Run

5 Pull Up

10 Push Up

12 Air Squat

You go, I go style with a partner!

*Wear a vest if you plan on doing Murph with a vest this year!*

Intermediate (RX):

“Murph Prep 1”

30:00 AMRAP

100m Run

5 Pull Up (banded or jumping)

10 Push Up (kneeling or band supported under chest)

12 Air Squat to box

You go, I go style with a partner!

Baseline (Scale):

“Murph Prep 1”

30:00 AMRAP

50m Run

5 Squat to stand

7 Push Up (kneeling or band supported under chest)

9 Air Squat to box

You go, I go style with a partner!
Murph prep for memorial day! Let’s start building some volume with a vest if you want to wear one for the workout on that day and let’s start building up contractions so we aren’t too smoked after completing this legend of a Hero workout.

Cool Down (Checkmark)

GHD Hip extension

3×15 (use external load if you are up for it.)

+

3×12 Barbell Bicep curl (3 count down each rep!)