Monday 5/25/20 - CrossFit SPT

Monday 5/25/20

Happy Memorial Day!
*Please bring your own towel/mat for your push ups and plenty of water!*

Memorial Day is the day that we honor those (and their loved ones) who are going to, who are currently, and who have served for our country. We thank you for your service!

Heat Times

  • 5am, 6:15am, 7:30am, 8:45am, 10am, 11:15am  
  • 10 athletes per heat.
  • You must have signed up via Zen Planner.
  • If these times fill up, we are open to adding additional times.
  • ALL Heats will have a 1 hour hard stop so that athletes can wipe their bars down and be done for the next group of athletes to come in.
  • Each heat will go through a coach-lead warm up.

Workout Break Down

  • We will be performing Murph as it was originally written, and will not be partitioning the middle reps
    • For Time
      1 mile run
      100 pull ups
      200 push ups
      300 squats
      1 mile run
  • Workout Flow –
    • Only pull ups/ring rows will be done in the gym.
    • Air squats will be done outside as well.
    • After the pull ups, move outside to perform push ups on a gymnastics mat.
    • After the run, perform pull ups/ring row on the rig.
    • The 1 mile route will be marked. 
  • Athletes will have the scaling options of:
    • ring rows instead of pull ups
    • knee push ups or wall push ups
    • 1/4 Murph (400m run, 25 pull ups, 50 push ups, 75 squats, 400m run)
    • 1/2 Murph (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run) 
  • Please bring a towel/wipes to clean the rig and your push up mat with.