MONDAY 05/05/2025

Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it together!

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.

This is a gritty little interval piece combining a run sandwich with a "mini Murph" round in the middle. It’s about bodyweight stamina, aerobic consistency, and moderate pacing with a push at the end of each interval. Athletes should aim to stay aggressive and attack each set with the goal of finishing under 5:30.This workout has two versions: bodyweight and vested (20#/14#). If athletes have their own vest (or gym provides), they can go for it, but they should only attempt it if they can keep their intensity up when adding the additional weight.

Run: Both run paces should be moderately aggressive (80%). Athletes should aim to slow down the final 25m of the first run while finishing strong on the second.. Let’s try to keep these under 1:30, scale to help athletes keep the intensity. If unable to run, modify to a 800m/750m Bike Erg, 24/18 calorie Air Bike, or 15 shuttle runs (each rep is 25 feet down + 25 feet back).

Pull Up: Athletes should choose a variation of pull-ups that will allow them to complete sets of 5 reps at a time. These sets should be of moderate difficulty if modified to a different movement. 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. Pullups can be modified to banded pullups, 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 their 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 pushups 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 from 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 6: 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:

Ricky Bobby

Freedom (RX'd)

Every 7:00 (3 sets)

200m Run

-into-

2 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

200m Run

‍

Independence

No Change to Workout

‍

Liberty

Every 7:00 (3 sets)

200m Run

-into-

2 rounds

6 Ring Rows

8 Bar Push Ups

10 Air Squats

-into-

200m Run