CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Time)

FOR TIME

40-30-20-30-40

Cals on Bike or Rower*

*Rest Equal Time…ex: 40 cals takes 2:00, rest 2:00 then start your 30 cal.

(Score is Time)

GOAL: RPE 8 | Goal is to target the SAME exact RPM/SPM for all sets pick something that you can replicate each time. This is not a dead sprint. Think about 70-80%ish pace.

Bodyweight Movement Flow

Metcon (Time)

“1/2 MURPH”

FOR TIME*

800m Run

50 Pull-Ups

100 Push-Ups

150 Squats

800m Run

*If you have a 20lb vest, wear it.

(Score is Time)

GOAL: RPE 8 | Let’s see what the 1/2 feels like! Much different workout than the full serving. This workout moves quicker and the push-up fatigue isn’t quite as intense. Still a lot of volume, reduce as needed to fit your needs. We will be seeing a full Murph workout in May.

Extra Credit

Metcon (Checkmark)

EMOM x 12 MIN

MIN 1 – :30 Cardio Hard

MIN 2 – :45 Max Jump Rope

MIN 3 – 1:00 EZ Cardio*

*Take every EZ Cardio directly into the Hard Pace.

(No Measure)

GOAL: RPE 7 | More of a flow than dead sprint. Go hard in the :30 then use a pace in the 1:00 that you can carry into your next hard effort.