WARM UP – MOBILITY
Dynamic running + joint warm-up
Pre-squat hip and ankle openers + pull-up / push-up warm-ups
Review runs, movement standards, and scaling options

Last completed: April 28th, 2018

WOD A
MURPH (WEIGHT VEST)
Complete for time:
Wearing a 20/14lb weight vest:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

Reps may be partitioned as you like between the 2 runs

—OR—

MURPH (BODY WEIGHT)
Complete for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Reps may be partitioned as you like between the 2 runs

3/4 MURPH
For time:
1200m Run (800+400)
75 Pull-ups
150 Push-ups
225 Squats
1200m Riun

1/2 MURPH
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

ACCESSORY
Cool down, roll out, mobilize, socialize

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

󡤫

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

󡤫

GYMNASTICS

Get private coaching to improve your gymnastics skills

󡤫

STRENGTH

Get private coaching to improve your strength

󡤫

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING