MONDAY 05/26/2025

Get ready for a powerful week of training at CrossFit ATP, where every day offers a new opportunity to challenge yourself and push your limits. We start Monday with Murph, honoring Navy Lieutenant Michael Murphy and setting the tone with purpose and grit. Tuesday brings a moderate-paced workout—perfect for recovery or ramping up the intensity, followed by Wednesday’s sprint intervals that test your engine and barbell skills. Thursday delivers a fast-paced core and shuttle sprint ladder, leading into Friday’s two-part workout that builds strength and skill under pressure. We wrap up on Saturday with a partner WOD that rewards smart pacing, solid teamwork, and steady effort.

EVENTS:

May 26th 9 AM- Memorial Day Murph

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

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

We finally reached Murph! The stimulus for this workout is moderate intensity while keeping a steady (chip away) pace. Athletes will have the option to wear a weighted vest, and remember, for the RX version, we will allow athletes to complete straight through or break up the gymnastic movements(non-partitioned or partitioned).

For newer athletes, have them partition the reps as needed to help lower the risk of injury (Rhabdo warning) and keep from reaching failure.

Run: Pacing on the run should be moderate (70%) and not attacked until the last leg of the second mile (200-300m left). Remind athletes to keep their shoulders relaxed and their hands loose. It’s important that athletes don’t come off of the first run completely exhausted, so encourage them to slow down the last 100m before starting on the gymnastics. For athletes who cannot run, allow them to substitute a 5000/4500m Bike Erg

Pull-ups: High volume on pull-ups, especially when completed straight through. Athletes should work in small, quick sets regardless if they are partitioning or not. Modify this movement to banded pullups, ring rows, or KB swings (1.5/1). Utilize a big hip drive with a kick to help propel the body up and keep the pressure off the arms.

Push-ups: Athletes should approach these in small, quick sets similar to pull-ups. Breaking these up early will assist athletes in avoiding burnout. Be sure to cue athletes to get off their hands when not performing reps to reduce the time under tension. Movement can be modified to pushups on a racked bar or the edge of a box.

Air Squats: Find a steady pace on these squats and stick to them throughout the workout. When resting, shake the legs out to help keep the legs from seizing up or getting too tight. Give athletes a target (wall ball on a hi-temp) to squat if they're not below parallel and cue “get chest high” if missing full extension.

METCON:

Murph

Freedom (RX'd)

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.