Announcements
***Congrats to our athletes who took on HYROX this past weekend – Yas/Jacki, Mike/Paulo & Ryan/Ashley.
Great job guys… WOO HOO!
WEEK AT A GLANCE:
Reminder! We will begin % work for strength in a few weeks,
right after we re-establish our 1RM’s.
Monday, 4/21 – (15) 1RM Front Squat / (12) *Courtesy of Crossfit.com – 5R For Time
Tuesday, 4/22 – (10) EMOM / (20) For Time
Wednesday, 4/23 – (30) 4 Intervals For Time
Thursday, 4/24 – ACTIVE RECOVERY – Re-test from 9/12/24
Friday, 4/25 – “MURPH PREP” For Time
Saturday, 4/26 – (30) For Time
Members, Please wipe down & put away “all” of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
MURPH Prep (Time)
(30) For Time /
Goal: Sub 23
MURPH Prep!
* Push ups are
C2G (full range
required)
Rx:
800 M RUN
*6 Rounds:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
400 M RUN
*4 Rounds:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
200 M RUN
*2 Rounds:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
Competitor:
20/15 Weighted Vest
Performance:
*Option 1:
3 PULL UPS
9 PUSH UPS
12 AIR SQUATS
*Option 2:
JUMPING PULL UPS
(Follow Rx) OR…
JUMPING PULL UPS
(Follow Option 1)
Modifications:
Running:
400 M / 200 M / PLR
or 1000/800 M,
500/400 M,
250/200 M Row
or 2000/1600 M,
1000/800 M, 500/
400 M Bike Erg
Pull Ups: 6 Strict
Ring Rows
Push Ups: Knees
Air Squats: Squat
to Wall Ball