MONDAY 04/21/2025

A brand new week at CrossFit ATP is here, and we’re kicking it off strong as we begin our Murph Prep Monday journey with “Half Murph.” Tuesday brings a partner-style cardio flush with long sets of bike calories to keep the heart rate pumping. Midweek turns up the heat with a fast-paced row and a descending distance of weighted walking lunges, following some solid work on the squat clean and push jerk. Thursday delivers a big upper-body pump with max rep bench press and a burnout set, followed by a spicy triplet to close it out. We’ll wrap the week with an Open-style 10:00 AMRAP on Friday, then go full send on Saturday for a total-body partner chipper packed with heavy lifts and upbeat cardio.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the first iteration of Murph, stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace and rep scheme to work through reps consistently. Athletes ARE allowed to partition the pull-ups, push-ups, and air squats in any fashion they prefer. The runs must be done unbroken.I recommend not using a vest on the first Murph Prep for newer athletes. Advise advanced athletes that they can attempt it with a weighted vest if they are comfortable with it.

Run: Runs can be done inside or outside and should be approached with a moderate intensity (70-75%). The goal is to stay consistent during the run and increase pacing on the final 200m of the last run. Use the last 20-30 meters on the run to wind down and get the heart rate under control before going into the bodyweight movements. Substitution options: 1000/800m Row, 1000/800m Ski, or 2000/1600m Bike Erg.

Pull ups: Athletes should choose a variation of pull ups that will allow them to complete sets of 5-10 reps at a time. If modified to a different movement, these sets should be moderately difficult. Athletes should use a band tension (if banding pull ups) to allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull ups can be modified to banded pull ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).

Push ups: Athletes should approach push ups in fast, quick sets (5-10 reps). The core should stay engaged throughout the movement, and athletes should breathe out when pushing off the floor. When on the floor, hands should be in line with the sternum. Arms should make an “A” shape with the body. If athletes are in a “T” position with the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. Movement can be modified to push-ups on the side of a box, a racked bar, or a floor plate press (55/45).

Air Squats: Athletes will assume a squat width stance, squat below parallel, and return to full extension of the hips and knees. If athletes have difficulty reaching depth, allow them to squat to a box or a wall ball on a hi-temp plate. Caution athletes of performing the common faults of missing below parallel or not reaching full extension due to going too fast. For athletes with difficulty reaching full extension, cue them to “get your chest tall” at the top of each rep. The goal for squats throughout the Murph prep workouts is to establish a smooth and consistent pace that allows for non-stop movement.

STRENGTH:

Back Squat

1x20

Week 5: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

"Half Murph"

Freedom (RX'd)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

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Independence

800m Run

35 Pull Ups

75 Push Ups

120 Air Squats

800m Run

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Liberty

400m Run

25 Jumping Pull Ups

50 Bar Push Ups

75 Air Squats

400m Run

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The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.