Monday 19.05.2025
- Kat
- May 18
- 1 min read
Updated: May 20
Fitness:
Week 3/4 Murph Prep:
3 sets each for time, on the 11 minutes:
800m Run, then:
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
*If you don't complete the 3 rounds, that's OK. Just restart regardless.
*If you can do full push ups, but not many - halve the reps. Otherwise work off elevated surface. Modify pull ups to Bulgarian Ring Row. If you are intending to do and want the best performance in Muph - don't reduce.
*This week the run volume increases slightly, the reps decrease but they are denser.
*If you haven't followed any progressions yet just do 2 rounds, and for the final 11 minutes get max Bike Erg Calories.
Performance:
See Fitness
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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