Save the Date

On July 16, 2022, we will get together to honor Coach Will (Whiz) Whisenant “The Whiz” More details to follow…

Murph Prep

EXTRA CREDIT MURPH PREP – CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too […]

Murph Prep

EXTRA CREDIT MURPH PREP DAY 2 CONDITIONING + STRENGTH 800m Run Into Athlete’s Choice (Pick ONE)… A). 7 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Air Squats OR B). 15 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Air Squats Into… 800m Run

Murph Prep

EXTRA CREDIT MURPH PREP DAY 1 CONDITIONING 1 Mile Run -Rest 2:30- Into… 800m Run -Rest 2:00- Into… 400m Run -Rest 1:00- Into… 200m Run *Try to keep a consistent effort/ pace through each distance. STRENGTH EMOM x 12 MINUTES MIN 1 – :30 Max Pull-Ups MIN 2 – :30 Max Push-Ups MIN 3 – […]

Murph Prep

EXTRA CREDIT MURPH PREP – DAY 2 CONDITIONING + STRENGTH 800m Run Into… 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Air Squats Into… 800m Run *Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This […]

Murph Prep

EXTRA CREDIT MURPH PREP – DAY 3 CONDITIONING 3 SETS* 800m Run -Rest 2:00 b/t Sets- *Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly […]

Murph Prep

EXTRA CREDIT MURPH PREP – DAY 1 CONDITIONING 4 SETS* 400m Run -Rest 1:30 b/t Sets- STRENGTH EMOM x 15 MINUTES* MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups MIN 2 – 10 Push-Ups** MIN 3 – 20-30 Air Squats We will be doing Murph on Saturday, May 28, 2022

FREE WEEK TRIAL

Always wanted to check out CrossFit but didn’t know how to get started? Contact us at info@compoundcrossfit.com to schedule your free week trial.  

June 19, 2021

BEER MILE! All Proceeds Go To SALVAGE USA! “Those who Fought are worth the Fight!” https://www.salvageusa.org/ Sign up on the Compound CrossFit Beer Mile Event page on Facebook https://www.facebook.com/events/737802206874130

Join us Saturday, May 1 at 9:00 a.m.

For the Travis Manion Foundation WOD Travis Manion 1980-2007 On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was […]

2021

Out with 2020, Bring on 2021! It is time to invest in YOU!