MONDAY 05/12/2025

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind 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

When building up to their 20 rep weight we recommend doing so with 3 sets of 3-5 reps to help prime their nervous system and body.Encourage athletes create a strong rack position by keeping hands just outside of should width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps)Make sure athletes focus on a deep stomach breath before every lift.It’s not about how fast athletes can complete these, but how consistent they can stay with maintaining form.

This is a classic bodyweight aerobic stamina test. The structure rewards smooth, repeatable effort rather than speed bursts. It’s about maintaining a steady engine while managing upper body muscular fatigue, especially in the push-ups and pull-ups.Try to control your heart rate on the run, while the push-ups and pull-ups create localized muscle fatigue that will eventually slow movement if not managed smartly. Air squats keep the legs moving but are more about breathing rhythm and consistent tempo than muscular failure.

Run: Approach the run at a moderate-recovery effort.. Athletes should aim to slow down the final 25m of the first run while finishing strong on the second.. Let’s try and keep these under 1:10, scale to help athletes keep the intensity. If unable to run, modify to a 500m/450m Bike Erg or 15/12 calorie Air Bike.

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 the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off of 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 or a racked bar or 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 7: 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:

Dazed and Confused

Freedom (RX'd)

15:00 AMRAP

200m Run

10 Pull Ups

20 Push Ups

30 Air Squats

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Independence

15:00 AMRAP

200m Run

8 Pull Ups

16 Push Ups

24 Air Squats

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Liberty

15:00 AMRAP

200m Run

10 Ring Rows

15 Bar Push Ups

20 Air Squats