Announcements

Murph 2022 shirts are now available for purchase!
Head to the link below and order yours today and it will ship straight to your house in time for this years Murph workout!

https://shoponep.printavo.com/merch/adelphosathleticsmurph2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Every action we take, everything we do, is either a victory or defeat in the struggle to become what we want to be.” —Anne Byrhhe

Warm-up

Warm-up (No Measure)

Monster Walk Warmup

-into-

3 sets (6-8 minutes)

30-sec easy row

5 Stepback lunges (each side)

5 RKB Swings (Light)

Metcon

Metcon (No Measure)

NOT FOR TIME

10 rounds:

200/175m Row

50ft walking lunge

3 Power Cleans (135/95)

Assistance Work

Warm-up (No Measure)

5 sets

30-45 seconds Dead Hang (Pull Up Bar)

30-45 seconds Plank (elbows)

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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