Our April monthly challenge is back and we are going to bring it this month. Murph is coming up and coming up fast. This month’s challenge is to complete the work of a half Murph each week. This can be split up however you want over the course of the seven days. The goal is to complete 1 mile worth of running, 50 pull-ups, 100 push-ups, and 150 air squats. If you complete your half Murph, add your name to the whiteboard with a check for week one. Each week
If you are someone who wants to add running in with a little purpose behind it, look into our endurance program. It is a 6-week programming cycle that helps you work on your engine and it has been written using a rower and a bike, but could be modified to incorporate running instead.
Warm-up
Spend 2 minutes in Z1
Then 3 rounds of strict ‘Cindy’
Mobility
Shoulder mobility based on strength
CF Strength
Muscle-up work – every 2 minutes for 12 minutes total, complete 1 to 4 strict ring muscle-ups or a progression of.
1. Strict muscle-up work
2. Muscle-up transitions + ring dips
3. Ring rows + dips
So building this to be productive is going to based on a couple of things.
1. Your current ability level with the movement.
2. Your goals.
You must scale this session based on what you can currently do and hold yourself accountable to using this time to be productive. Make this really hard and challenge yourself to get better at something very high skill. But you should also consider your goals. If you have no interest in a muscle up, you can still work on gymnastics strength during this session by keeping things strict and completing 2 to 4 pulls and 2 to 4 dips. If you do want a muscle-up, make sure you really dial in the positions.
CF WOD
“Nasty Girls”
3 rounds
50 air squats
7 muscle-ups
10 hang power cleans (135/95#)(115/75#)
CrossFit.com benchmark workout and a good one. Even if you can’t do muscle-ups yet, this one will prove to really push the HR. Find a progression during the strength that isn’t going to be too easy, but will allow you to continue to move at a high intensity level. Which one fits you best?
1. Less reps of ring muscle ups (2,3,4 or 5?)
2. A combo of kipping ring pull-ups/C2B and ring dips (7 and 7)
3. A combo of strict ring/bar pull-ups and ring dips (4 and 7)
4. A combo of ring rows and dips (10 and 10)
5. Create a combination of all of the above
