Announcements
Order Your 2026 Murph Shirt this week only!! $25
The Strip CrossFit – The Strip CrossFit
Full Week Programming
Monday: Bench Press + Row
Tuesday: Deadlift
Wednesday: Hero Wod Manion
Thursday: Shoulders & Core
Friday: Clean or Snatch
Bench Press (5-5-5-Max)
Every 90sec Alt for 4 Sets w 3 Strict Weighted Pull-ups
5 Reps at 70%
5 Reps at 75%
5 Reps at 80%
Max Reps at 85%
Murph Prep (4 weeks) (AMRAP – Rounds and Reps)
20min AMRAP (vest opt)
+10 Bike Cals or +200m run
+1 Round of:
5 Pullups
10 Push Ups
15 Air Squats
🚨Order your 2026 Murph Shirt w Coach $25🚨
Example: 10 Cals then 1 Round
20 Cals then 2 Rounds and so on





