Turn2CrossFit – CrossFit
Murph Prep
Warm-up (No Measure)
800m row
*EVERY 200m, PERFORM*
5 burpees
5 ring rows
10 hallow rocks
Tabata Pullups (8 Rounds for reps)
8 Rounds
20 Seconds Max Pullups
10 Seconds Rest
Once you complete the 8 rounds of pullups, you will immediately go into the pushups with only 10 seconds of rest.
Tabata Pushups (8 Rounds for reps)
8 Rounds
20 Seconds Max Pushups
10 Seconds Rest
“Tamagotchi” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
12 Toes to Bar
12 HSPU
*add one DBall/Sandbag over shoulder after each round
(example: 12 T2B, 12 HSPU, 1 DBall over shoulder then 12 T2B, 12 HSPU, 2 DBall over shoulder.. continue adding one rep to the DBall over shoulder movement.)
Accessory Work
Metcon (Time)
Run 1 mile
200m slow
200m fast
(Vested if you are wearing a vest for Murph)