Announcements
+ March Events & Activities +
6th: Friday Night Lights (Crossfit Open) @ 6:00 PM
8th: Daylight Saving Spring Forward
13th: Friday Night Lights (Crossfit Open) @ 6:00 PM
15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM
29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM
CrossFit One World – CrossFit
Announcement
10 Week Before Murphy lets get ready.
Welcome to the Murph training program. The goal of this training is to support your journey to completing Murph at the end of May. Whether this is your first time tackling Murph or if it is an annual benchmark, this program will help you prepare for this challenging and meaningful Hero workout.
The challenge does not necessarily lie in the movements that make up the workout, but rather the sheer volume of repetitions and running distance. Most athletes don’t take the time to build up to this kind of volume before attempting Murph, and this training plan has taken that into consideration. Week 1 starts with lower volume, and then that volume increases with each week’s programming. The sixth week is a deload week and in the seventh week, we attack Murph.
Warm Up
4 rounds for time:
200 -meter run
20 air squats
Hang Clean (12 Min EMOM
Odds/Even
Odd Mins- 3 Hang Cleans @ 75%
Even Mins- 3 Push Press)
Push Press
LVL- MW1 (AMRAP – Rounds and Reps)
15 Min AMRAP
5 pull-ups
15 knees-to-armpits
3 wall walks