Announcements
*Friendly Reminder, Our NEW platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/12 – “MURPH PREP” (26) 5:00 ON/2:00 OFF
Tuesday, 5/13 – (30) For Time / (Reamining Time) Shoulder to OH Complex
Wednesday, 5/14 – (15) Front Squat % / (10) AMRAP
Thursday, 5/15 – (16) E2MOM x 8 Sets / (16) For Time / (16) For Time
Friday, 5/16 – (15) Deadlift % / (10) AMRAP
Saturday, 5/17 – (30) For Time
*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
Running, Pull Ups, Push Ups, and Air Squats (AMRAP – Rounds and Reps)
(26) 5:00 ON/2:00 OFF
x 4 Rounds /
Goal: 12R-15R+ TTL.
MURPH PREP! Score is
total Rounds + Reps.
Continue where you left off
at the start of each round.
Rx:
400 M RUN
AMRAP
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
Competitor: 20/15 VEST
Performance: JUMPING PULL UPS
Modifications:
Running: 200 M
Run, Parking Lot
Run, 500/400 M
Row or 1000/800
M Bike Erg
Pull Ups: Scale up
to any number of
Rx Pull Ups or 7
Strict Ring Rows.
Push Ups:
Scale the # of
reps or perform
Push Ups on
your knees.
Air Squats:
Scale the number
of reps or perform
a partial squats.