Schedule Update!!!

Beginning Tuesday, September 6, 2022 – the 9:00am class held Monday-Friday will have a new start time of 9:30am!

If you have any questions/concerns, please feel free to reach out and ask!

We thank you for your continued support!!! 💪

Save the Date

On July 16, 2022, we will get together to honor
Coach Will (Whiz) Whisenant

“The Whiz”
Sign up for the
William D. Whisenant “Whiz” Memorial Workout at
www.eventbrite.com.

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 hard so your
body can recover for next week.

STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some
reps in and work controlled ROM without
overloading the body. Move with intent today
and remember less is more with Murph right
on the horizon!

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 – :30 Max Air Squats
*Goal is to find a movement adjustment that
only forces 1 break in the :30 window.

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 is meant to
begin dipping the toes into the volume
pool and get a feel for how the combo of
everything will tax the body. Goal is to
keep your 800m Runs a bit faster than
earlier this week and to time your rounds
of BW movements to get a rough
estimate of fade and how long another
10 would potentially take.

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 faster than the 1st.

STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph.
Two goals for today…first we want to continue
building volume towards the full 100-200-300, and
to come up with a strategy of breaking these
movements up.

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.