Attention to Details – Murph on Tuesday

Attention to Detail
Attention to Detail

Reminder: In honor of the Crossfit Games athletes having to take on the benchmark WOD “Murph” we’ve decided to work it into the regular programming. Tuesday we will be taking on that beast of a WOD so prepare mentally, mobilize a bunch, eat and drink a ton of fluids and come ready to crush it!

The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any time domain. Maintaining good form throughout the movement is key. Keeping the ball high on the chest (like the front rack of the front squat) while keeping our weight on our heels from top to bottom of the squat will help delay muscle fatigue by keeping us as efficient as possible throughout the movement. Thinking of it as a thruster, using the power of our hip drive from the bottom to the top of our squat to propel the ball upwards, will also help get that ball up to the target every toss.

Speaking of targets…the accuracy element to wall ball shots is and integral part that a lot of people don’t focus on. There are target areas all over both boxes at CF Southie. The only way to improve your wall balls is to shoot for as high a target as possible while also aiming for and hitting a designated and specific target. Wall ball workouts are not supposed to mean we just blindly chuck med balls against the wall anywhere we please. Set your sights on a target and go for it every single time. If you need to scale down your weight to reach a higher target then do so. Going as high as possible and forcing yourself to hit a target will be difficult but will bring quick rewards. Once you are hitting the 10ft target consistently you should increase the weight of your medball until you are doing RX weight. Aim high, challenge yourselves…

Front Squat

Odd- 15/12 Calories on the Rower
Even- 50 Double Unders

Level 3- 30 Double Unders
Level 2- 12/10 Calories, 20 Double Unders
Level 1- 10/8 Calories, 40 Singles


  • KB

    07/18/2015 @ 12:24 am


  • Trevor Crean

    07/17/2015 @ 11:43 pm

    Squat – 205
    WOD – 15cal/40dubs. Probably could have done 50 in hindsight.

  • Kurt Brumme

    07/17/2015 @ 4:44 pm

    Hatch 5-1 (230×3 final set)
    WOD: Rx, rower and 5 unbroken sets of dubs (fell apart in the second half)
    Post-WOD: finished Hatch 5-1

  • Jason

    07/17/2015 @ 3:42 pm

    FS: 260# (5# PR)
    WOD: RX rower; 15th minute round with 30 dubs to avoid blackout situation

  • Petra

    07/17/2015 @ 3:06 pm

    FS: 145#
    WOD: L3 mostly, with a round of singles

  • Crowley

    07/17/2015 @ 1:42 pm

    skipped front squat and did strict press up to 135×5
    wod: all rounds rx – that was just as awful as it looked

  • Brian M. Maser

    07/17/2015 @ 1:10 pm

    Strength: subbed DB shoulder press for squats – 50# 4×4
    WOD: 17 Rx (AirDyne)

  • Morgan

    07/17/2015 @ 11:57 am

    FS 205×1. Failed 215. Not a PR but not working on strength right now so happy to be still pretty close to my pr
    Wod RX with rower
    Post wod mup transitions and 3×20 GHDs

  • Nick Alonso

    07/17/2015 @ 11:55 am

    215 FS
    WOD: RXRow / 100 Singles

  • Alec

    07/17/2015 @ 11:21 am

    First post!
    295×1, just missed 305×1.
    Conditioning: Rx with ski erg. That was tough!
    Happy Friday!

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