Murph Training
CrossFit Feral – NW – MURPH
Murph Training – MWMW.Burpees.Run (Time)
For time:
15 rounds
100 meter run
10 burpees
1 mile run
Finisher:
100 Russian twists
Wednesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Max Distance Row/Run/Bike/Ski
Into..
1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
(Score is Time)
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
(Score is Time)
Wednesday
CrossFit Feral – NW – FERAL45
Daily-5 Warm-Up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump
Metcon (No Measure)
4 SETS
1:00 – “Crossbody” Mountain Climbers
1:00 – Push-Up Plank Hold
-1:00 Rest b/t Sets-
(No Measure)
Full-Body Sweat Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Step-Ups*
MIN 2 – Max Weighted Sit-ups
MIN 3 – Max Single or Double Unders
*Athlete Choice to Perform With or Without Weight
(Score is Reps)
Finisher + NCMOBILITY
Metcon (No Measure)
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Hammer Curls
*Break up in any order or in any combination in sets/reps.
(No Measure)
Tuesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Bootstrappers
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 ROUNDS (With PVC/ Band/ Plate)
10 PVC or Band Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
(No Measure)
Tuesday
CrossFit Feral – NW – FERAL45
Daily-5 Warm-Up
Warm-up (No Measure)
EMOM x 4 MINUTES
10 Up-Downs + Max Good Mornings
into…
AMRAP x 1 MINUTE
Air Squats
(No Measure)
Push x Pull Strength
Metcon (Weight)
4 SETS ON A 12:00 CLOCK…
10/10 DB Suitcase Split Squats
10/10 DB Bent Over Rows
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
1-2-3 and so on…
DBL DB Thrusters
2-4-6 and so on…
Lateral Up-Down Over DB
-2:00 Rest-
AMRAP x 8 MINUTES
2-4-6 and so on…
Single DB Thruster
1-2-3 and so on…
Lateral Burpee Over DB
(Score is Rounds + Reps)
Monday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
(No Measure)
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Monday
CrossFit Feral – NW – FERAL45
Daily-5 Warm-Up
Warm-up (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
(No Measure)
Full-Body Strength
Metcon (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Push-ups
-1:00 Rest-
EMOM x 10 MINUTES
MIN 1 – :40 Max DB Hammer Curls
MIN 2 – :40 Max DB Strict Press
-1:00 Rest-
AMRAP x 2 MINUTES
Max Push-ups
(Score is Reps)
Full-Body Workout
Metcon (4 Rounds for reps)
4 SETS
1:00 – DBL DB Snatch
1:00 – :30 DB Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Run, Bike, or Row
-Rest 1:00 b/t Sets-
(Score = reps DBL DB Snatch + Floor Press + Flutters)
Finisher + NCMOBILITY
Metcon (No Measure)
EMOM x 4 MINUTES
MIN 1 – :40 DB Side Bend (R)
MIN 2 – :40 DB Side Bend (L)
into…
AMRAP x 1 MINUTE
Max Russian Twists
(No Measure)
Sunday Murph
CrossFit Feral – NW – MURPH
Murph Training – Succotash (Time)
400 meter run
5 rounds:
:45 seconds max pull-ups
:15 seconds rest
:45 seconds max push-ups
:15 seconds rest
:45 seconds max air squats
:15 seconds rest
*Rest one minute after each round
1 mile run
RX+: vest
Score = Total time. Note total reps in notes.
Sunday
CrossFit Feral – NW – FERAL45
Daily-5 Warm-Up
Warm-up (No Measure)
AMRAP x 1 MINUTE
Max Single Unders
into…
AMRAP x 1 MINUTE
Max Reverse Lunges
into…
AMRAP x 1 MINUTE
Max DB Upright Rows
into…
AMRAP x 1 MINUTE
Max High Knees
into…
AMRAP x 1 MINUTE
Max Push-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Tuck Jumps
10 Tuck-ups
10 Glute Bridge-Ups
(Score is Rounds + Reps)
Sunday Sweat
Metcon (Time)
ON A 15:00 RUNNING CLOCK…
800m Run
60 Sit-Ups
60 DB Deadlifts
60 Up-Down Jump-Over
-Rest Remaining Time-
ON A 10:00 RUNNING CLOCK
600m Run
40 Sit-Ups
40 DB Deadlifts
40 Up-Down Jump-Over
-Rest Remaining Time-
ON A 5:00 RUNNING CLOCK…
400m Run
20 Sit-Ups
20 DB Deadlifts
20 Up-Down Jump-Over
(Score is Total Time)
Recovery Flow
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Yoga or Stretching*
*Athlete Choice
(No Measure)
Sunday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt. Samson Lunges
10 Curtsey Squats
5 Inch Worms + Push-up
10 Up-Downs
Strength
Metcon (Weight)
IN TEAMS OF 2…
3-3-3
Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.
(Score is Weight)
Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Time)
