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The Vine Yard CrossFit blogs include topics such as health, wellness, fitness and wine

Our blogs include topics about health, nutrition, wellness, fitness, the winemaking process and CrossFit.

6 WEEKS TO A BETTER MURPH - CROSSFIT

6 WEEKS TO A BETTER MURPH

With Memorial Day only 6 weeks away Alex and I agreed to do Murph while down in San Diego for the California Regional.

If you are there come say hi 

Don't think you are ready for Murph but want to give it a Gaux here is what Alex will be doing to prepare. If your goal is to RX try this program with your vest. Good Luck!

WEEK 1

WEDNESDAY
21 PULL UPS + 200M RUN + 15 PULL UPS + 200M RUN +9 PULL UPS + 200M RUN

FRIDAY
400M RUN + 10 PULL UPS  REST 2 MIN X 4 

SUNDAY
15 MIN CHILL PACE RUN 30 IF YOU ARE EXPERIENCED RUNNER

WEEK 2

MONDAY
10 MIN AMRAP
5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

WEDNESDAY
200M RUN
15 PULL UPS + 25 AIR SQUATS
400 M RUN
15 PULL UPS + 25 AIR SQUATS
200 M RUN 

FRIDAY
400M RUN + 50 AIR SQUATS REST 2 MIN X 4 

SUNDAY
20 MIN RUN
40 MIN EXPERIENCED

WEEK 3

MONDAY
10 MIN AMRAP

10 PULL UPS +20 PUSH UPS + 30 AIRSQUATS

WEDNESDAY

400M RUN
25 PULL UPS + 50 AIR SQUATS
X 2 ROUNDS

FRIDAY

400M RUN + 15 C2B REST 2 MIN X 2
800 M RUN + MAX PULL UPS REST 3 MIN X 2 

SUNDAY


22 MIN CHILL RUN
42 EXPERIENCED

WEEK 4

MONDAY
15 MIN AMRAP
400M RUN
20 PULL UPS + 30 PUSH UPS + 40 AIR SQUATS

WEDNESDAY


800 M RUN
50 PULL UPS
800 M RUN
75 PUSH UPS
800 M RUN
150 AIR SQUATS

FRIDAY


800M RUN + 15 PULL UPS
REST 3 MIN X 2
1 MILE RUN 

SUNDAY


25 MIN CHILL RUN
45 MIN EXPERIENCED 

WEEK 5

MONDAY


15 MIN AMRAP
400M RUN
20 PULL UPS + 40 PUSH UPS + 60 AIR SQUATS
800 M RUN
30 PULL UPS + 60 PUSH UPS + 90 AIR SQUATS
1200 M RUN
40 PULL UPS + 90 PUSH UPS + 120 AIR SQUATS

WEDNESDAY

800 M RUN
100 AIR SQUATS + 50 PUSH UPS + 50 PULL UPS + 50 PUSH UPS + 100 AIR SQUATS
800 M RUN 

FRIDAY
800 M REST 2 MIN X 2 ROUNDS
1600 M REST 5 MIN X 2 ROUNDS 

SUNDAY

30 MIN CHILL
50 MIN EXPERIENCED 

WEEK 6

MONDAY

1600M RUN
10 MIN AMRAP
5 PULL UPS + 10 PUSH UPS + 15 AIRSQUATS
1600M RUN 

WEDNESDAY REST
FRIDAY REST
SATURDAY - MURPH

 

 

 

Margaux AlvarezComment