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CrossFit Workouts for Week of 5/30-6/3/2022

Monday, May 23rd  

HERO WORKOUT

“MURPH”

FOR TIME*

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on!

Reps for the BW movements can be completed in any sequence.

(Score is Time)

“MINI MURPH”

FOR TIME*

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

https://vimeo.com/713585056/f7f36b2fdf

Tuesday, May 24th

WORKOUT

AMRAP x 22 MINUTES

500/400m Row

30 Sit-Ups

20 Alt. Lateral Box Step-Overs (24/20)

100m KB or DB Carry (Athlete Choice, Light-Mod)*

*Carry Options:

Filly Carry

Farmer Carry

Front Rack Carry

Mixed Grip Carry

(Score is Rounds + Reps)

https://vimeo.com/713584699/a6123d87ee

Wednesday, May 25th  

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Deadlift*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT

FOR TIME*

100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)

https://vimeo.com/713584179/e451de8bc0

Thursday, May 26th

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Bench Press*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT

8 SETS (:20 ON / :10 OFF)

MOVT 1 – Cal Bike

MOVT 2 – Push Press (95/65)|(65/45)

MOVT 3 – Double Unders

MOVT 4 – Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

https://vimeo.com/713583660/307a1ff1d8

Friday, May 27th

STRENGTH

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES

12 Back Rack Reverse Lunges (115/75)|(75/55)*

400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

OPTIONAL FINISHER

AMRAP x 7 MINUTES

40 Alt. Supine Heel Taps

20 Glute Bridge-Ups*

40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)

https://vimeo.com/713583186/859996f81e

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