Announcements

Murph 2025! Memorial Day Weekend, Saturday, May 24th

Classes will be at 8:00 and 9:30am

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run then

3 Rounds

3 Pull Ups

6 Push Ups

9 Squats

Get Fit

Min 16 – 38

Half Murph (Time)

For Time

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run
Here’s a little prep for Murph coming up in the next two weeks!

It’s a solid reminder to squeeze in a few more Pull Ups, Push Ups, and Squats – especially in a vest if you have plans to add that in this year. As always, make sure your ROM is solid as can be.

Alternate Breakdowns…

10 Rounds of

5 Pull Ups

10 Push Ups

15 Air Squats

Time Cap: 22 minutes

Get Strong

Min 46 – 55

Hang Power Clean (Every 90” x 6
Complete 10 Reps)

***OPTIONAL***

Class focus should be on Murph Prep today.

If you dont’ want to do this, I would suggest adding an extra round or two of the 5-10-15 Cindy Split to increase your Murph Prep volume.

If you are going to do it, aim to start at 50% of your max clean (maybe a little less). You can go up in weight every round or every other.