FRIDAY 4.26.19


Jump Rope Master Class – Saturday April 27th at 10:30am (ish)

Seaward CrossFit – CrossFit

Question of the day

What is your genetic heritage?

Shoulder Press (In 12:00 find heavy single)

Murph Prep Week 1 (No Measure)

3 Rounds for QUALITY movement:

10 Pull-ups

20 Push-ups

30 Squats

*After completing the 3 rounds finish with a 400m run

* no butterfly today.

OPTIONAL: Wear a 20lbs/14lbs vest
*Strict pull-ups as long as possible, then kipping.



*If max capacity is less than 10 reps, complete 5-7 reps each round.

*If unable to complete pull-ups, utilize a jumping pull-up today.


*If max capacity for push-ups is less than 10-15 reps, reduce reps to 10-15 reps each round.

*If unable to complete push-ups, scale to a box push-up and reduce reps as needed to 10-15 each round.


*Reduce reps if accumulating 90 reps will cause excessive soreness.

Cool Down

2 sets, each arm of:

*Shoulder Stretch Sequence (B)

0:45 Banded shoulder/lat stretch

0:45 Arm “”up and over””

0:45 Elbow in band

*Go through the sequence on the left arm, and then complete the sequence on the right arm. Do this for a total of 2 set each arm.

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