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)
“The roughest roads often lead to the top.” ―Christina Aguilera
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
Monster Walk Warmup
-into-
3 sets (10 minutes)
10 Kip Swings
5 Front Squats (empty bar)
5 Push Press (empty bar)
20 Single Unders
Metcon
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Seated Arnold Press@ moderate weight
10 DB Snow Angel Raise@ light weight – maintain quality
15 Glute Bridges on Floor – 1 second hold at top
15 Russian Kettlebell Swing @ moderate weight
Seated Arnold Press
https://youtu.be/D07XHj7G7iA
DB Snow Angel
https://youtu.be/BmjlQ8FtteE
Cool Down
Warm-up (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)