Murph Ramp Up Week 1

P6 CrossFit – CrossFit

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0′-5′ Row/Run/Bike/Ski (No Measure)


0-100 Jog Pace

100-200 Run Pace

200-300 Sprint Pace


0-200 Jog Pace

200-400 Run Pace

400-600 Sprint Pace

5′-15′ Daily Class Warm-up (No Measure)

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Hammy Stretch

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch worm

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

15′-20′ Daily Band and PVC Warm up (No Measure)

10 PVC Pass Throughs

10 PVC figure 8s (5 Each way)

15: FR Wrist Stretch w/ PVC

10 Banded Good Mornings

15: OH distractions (each side)

Murph Ramp Up Week 3 (Time)

Buy In: Run 800 M

15 Rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

Buy Out: Run 800 M

RX+ Weighted Vest

Men: 20 lb

Women: 14 lb

50′-60′ Post WOD Cool Down (No Measure)

1-2 Minutes of each stretch

Coach can assist in giving you specific stretches pertaining to this WOD

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