Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!


14 min. EMOM

    • odd min: 4-8 handstand push-ups
    • even min: 6-10 toes-to-bar OR 2-4 bar muscle-ups



Murph Training 2017.07

5 rounds

    • 1-2-3-4 pull-ups
    • 2-4-6-8 push-ups
    • 3-6-9-12 air squats


Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

single-arm trap 3 raise, Powell Raise, dumbbell external rotation

    • 2-3×12 (1010 tempo)

dumbbell curls+dumbbell forearm curls

    • 3×10 (1010 tempo)

superset: GHD back extensions & GHD sit-ups

    • 3×8 (2020 tempo)

– same weight as last time


Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 4 min. for 4 rounds

    • 40 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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