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