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 cave you fear to enter holds the treasure you seek.” ―Joseph Campbell
Warm-up
Warm-up (No Measure)
3 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats
Metcon
Metcon (3 Rounds for reps)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side