Announcements
Please, SIGN IN for class on iPAD when you arrive
*Take note DB’s and KB’s have moved, 15-50# DBs are on the weight racks now. Please Follow Signage 🙂
EVENTS:
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Monday LAST day to sign up! $75
Pull-Up Variation Workshop with Jeanine – Fri, 5/22 @ 7:15 PM $20 members/$25 non-members
MURPH Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES AHEAD OF TIME
Week at a Glance:
Mon, 5/18 – Murph Prep
Tue, 5/19- Push Press/(12) For Time
Wed, 5/20- Deadlift/(15) For Time
Thur, 5/21 – Hybrid Training/Core
Fri, 5/22- Snatch Complex/ 12 AMRAP
Sat, 5/23- Partner WOD 4 RFT
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Murph Prep (Time)
(30) For Time
Goal Sub 24 min
Competitor:
3 Rounds:
200 M RUN
15 C2B
15 PUSH UPS
15 BACKSQUATS 115/75
4 Rounds:
400 M RUN
10 PULL-UPS
15 PUSH UPS
20 AIR SQUATS
Rx: Pull-ups
Backsquats 95/65
Second half 3 rounds, not 4.
Performance: ring rows OR 10 jumping pull-up with a negative
Backsquats 75/55 +/-
Second half 3 rounds, not 4.
Run – sub bike 400 M/800 M, chat with coach or see cardio conversion chart