WORKOUT
OF THE DAY
6th April 2026
MOD3161
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
BOOT CAMP
LONG BEACH (Calories)
In teams of 2:
5 x 6:00 AMRAP:
“X” Movement Reps
Bike Calories in Remaining Time
Round 1: 100 Wallballs
Round 2: 80 Push-ups
Round 3: 600 m Run Together (4 small laps)
Round 4: 40 alt. Hang DB Snatch
Round 5: 20 Ring Muscle-Ups*
Score: Total Bike Calories
L1: 14/8 lbs WB, 15/10 kg DB
L2: 20/14 lbs WB, 22,5/15 kg DB
L3: 20/14 lbs WB, 30/22,5 kg DB
*RMU scaling:
- Reduce Reps
- BMU
- Banded RMU
- Ring Rows + Ring Dips
One partner works at a time.
Switch out however you'd like (excepst on the run). Choose weights/reps/variations that allow you to complete each station in about 3 minutes or less, giving you roughly equal time on the bike each round.
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
