Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
1 Round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7s
Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats
Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
FREEDOM (RX):
“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
INDEPENDENCE (Intermediate):
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.
LIBERTY (Beginner):
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl
Optional Accessory (Checkmark)
2-3 sets
30 Weighted Russian Twists @ RPE 5-6/10
50ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
50ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 between sets-
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Calf Stretch In Downward Facing Dog 1 min
Active Prayer Lat Stretch 1 min
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