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)
“What you seek is seeking you.” —Rumi
Warm-up
Warm-up (No Measure)
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
30 Seconds Assault Bike
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups
Weightlifting
Warm-up (No Measure)
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
Start Light and work up only if form is good and feeling smooth
Metcon
Metcon (Time)
5 sets
10/8 Cal Assault Bike (FAST!)
10 Back Squats (155/105)
2-minute recovery bike between sets
RX+
5 sets
15/12 Cal Assault Bike (FAST!)
10 Back Squats (185/125)
– 2-minute recovery bike between sets –
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)