Monday, May 27, 2019
CrossFit Surge – CROSSFIT
Metcon (Time)
Option 1:
Murph
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Rx’d = wearing 20/14 lb vest
(Pull Ups, Push Ups, Squats can be broken up as you wish)
Option 2:
1/2 Murph
For Time
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
(Pull Ups, Push Ups, Squat can be broken up as you wish)
Option 3:
Partner Murph
1 Mile Run (both partners run or perform in a relay style)
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(1 partner works at a time, parthers can break up reps as they wish)
Competition
Strength
A) 7 Sets: (EMOM)
Power Clean + Hang Clean (Squat) + Front Squat @65-75%
B) 6 Sets: (Every 2 Minutes)
Back Squat
Set 1 = 4 Reps @ 65%
Set 2 = 2 Reps @ 70%
Set 3 = 4 Reps @ 65%
Set 4 = 2 Reps @ 75%
Set 5 = 4 Reps @ 65%
Set 6 = 2 Reps @ 80%
Metcon (Time)
Murph
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Rx’d = wearing 20/14 lb vest
(Pull Ups, Push Ups, Squats can be broken up as you wish)