Ralston Creek CrossFit – CrossFit

This is designed to be a half-Murph analog. Treat the first 800 like a moderate warm-up run. Do NOT go super fast of you will pay for it on the 10 min AMRAP. If you are planning to do a full Murph on Memorial Day, treat this as an EMOM. The last 800m should be as fast as you can manage. Only add weight if you can do all of the movements strict and you are planning to wear a vest on Murph-day. Scaling today should be done by reducing the reps. 3-6-9 in an AMRAP form will still be really hard, but give you more breaks and smaller sets. Set the distance for your run to be completed in ~4 minutes. You should have some rest between the end of the run and the start of the AMRAP

Metcon (AMRAP – Rounds and Reps)

1. WOD, MURPH prep week 4

At 0:00

800m Run

From 5:00-15:00

AMRAP 10:00

5 Pull Ups

10 Push Ups

15 Squats

At 15:00

800m Run

*Wear a weight vest or body armor if planning to do Murph with a vest/armor

*Leaderboard the 10:00 AMRAP

L3 – AS RX

L2 & L1 – Reduce reps to 3-6-9, sub jumping pull-ups and/or box push-ups as needed


2 Rounds

1:00/1:00 Banded shoulder stretch

50 Toe touch crunch

50 Band push downs