Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*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, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included. *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 (Time)
(60) For Time /
Goal: Sub 45
Hero WOD “MURPH”
Run is a B/I & C/O only.
Partition the reps as
needed – see options
below. Competitor:
20/14lb. Vest / Rx: No
Vest. *Use 5 chips to
help keep score. Log
your score in the 2nd link.
Traditional:
1 MILE RUN
100 PULL UPS
200 (C2G) PUSH UPS
300 AIR SQUATS
1 MILE RUN
Partitioned: 20R
5 Pull Ups
10 Push Ups
15 Air Squats
OR
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats
Scaling Options:
Partner MURPH (Run
together) *Break up
any way or ½ MURPH
(1 Mile x 2 or 800 M Runs).
Modifications:
2000 /1600 M Row
½ 1000 / 800 M Row OR…
4000 / 3200 M Bike Erg
½ 2000 / 1600 M Bike Erg
Pull Ups: Strict Ring Rows
/ Jumping Pull Ups
/ Australian Pull Ups
(use free standing rack)
Push Ups: Knees Push
Ups / Box Push Ups
/ Ground Pike Push
Ups.
Air Squats: Squat to WB /
(“12) Box.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here