CrossFit – Mon, May 20


CrossFit – Mon, May 20

CrossFit GonzStrong – CrossFit

2 power clns + 1 Jerk (Weight)

Every minute on the minute for 5 minutes:

2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

1 cln + 1 Jerk (Weight)

Every minute on the minute for 5 minutes:

Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

DUNE (Time)

3 Sets:

400m Run (with vest rx+)

-rest 1 minutes b/t sets-

3 Sets: (with vest)

10 Pull Ups

20 Push ups

30 Air Squats

-rest 1 minutes b/t sets-

*you have no business wearing the vest if you do not have your pullups down. Do not be offended, this is for safety reasons. Check your ego at the door. We have target times and time caps for a reason, if you are not making those target times you need to motify your workout and don’t need a vest.


• Target Time each set: 2 minutes

• Time cap each set: 3 minutes


• How to Pace: STEADY!

Last Murph prep before the big workout. We are taking a slightly different approach this time. Instead, the workout begins with some moderate-distance run intervals; then, we go into 3 big sets of gymnastics movements. For part 1, focus on steady breathing while relaxing the upper body. Part 2 is all about the gas pedal, where we stay aggressive on sets and hang on tight. It’s all with a vest so get comfortable.

• How it should Feel: GASSY and MUSCULAR ENDURANCE!

The first one is just to get the legs moving and do endurance work, while the second is a body pump session.


• Run: The first run should be the slowest of the 3. Moderate pacing across for each of the 400m runs. The goal should be around 90% of the intended mile pace for Murph. Make sure you relax your grip and shoulders as you run.

• Pull-ups: 1-2 sets is a great aim, you get a decent rest, so no need to be overly cautious.

• Push Ups: 2-3 sets would be a great goal while staying aggressive on the rest.

• Squats: As always, these should be smooth and steady at a non-stop pace across.


(For pregnant or postpartum women)

• Run –> run if you feel comfortable still, if not then complete on a machine

• Pull Up –> Band Assisted Pull Ups- 1 Foot

Banded Lat Pull Down

• Push ups –> Knee Push Ups or Incline Push Ups

• Air Squats –> no modification

SCALING (aka Masters 40+)

• The SCALING aim is to finish within the target time of each set and get great Murph Prep in!

• Scaling option to finish near the target score:

3x400m Run (with vest)

-rest 2 minutes b/t sets-

3 Sets: (with vest)

8 Pull Ups

16 Push ups

24 Air Squats

-rest 3 minutes b/t sets-

Check out our Scaling and Substitution Movement Document Here! for more recommendations!