John Wick

John Wick

New Ulm CrossFit – WOD


3 Rounds

5 Inchworms w/ pushup

10 Jumping Jacks

10 Scap Shrugs

10 V Ups


Mini Band Lat/Shldr Activation

Mini Band Glute Activation:

Front to Back

Side to side

Wide knees


Metcon (AMRAP – Reps)

Murph Prep Monday:

AMRAP 20 Minutes

100 strict pull ups

100 push ups

100 sit ups

100 air squats

After 20:00 has passed: Run 800m

*8 min cap on strict pull ups.

-Ideas for stimulus: 60,80,100,100-
Target Reps: 300+

Minimum Reps before scaling: 250


Another monday, another murph prep day. This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and instead of regular pull ups we change it to strict.

This is all about managing the strict pull ups and not burning out. Be smart about sets and try and keep moving.


Strict Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do. Use the clock and see if you can keep 12+ on the minute to finish under the pull up time cap.

Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders. Use the clock and see if you can keep close to 20 a minute.

Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.

Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high. Goal should be around 30+ a minute.

Home WOD

3 Rounds:

8 Alt. Spidermans

4 Inchworms

:30 Bar Hang Or :30 Handstand Hold


Metcon (AMRAP – Reps)

AMRAP 15 Minutes

25 Strict Pull Ups Or Bent Over Object Rows (Each Arm)

50 push ups

100 air squats


RX+ Option

AMRAP 15 Minutes

25 Strict Pull Ups Or Lawnmower Rows (Each Arm)

50 push ups

100 air squats

*All with a 20#/14# Vest
Murph Prep Monday, chipper style!

Aim for smart sets throughout the entirety of the workout. Start smaller than you think with quick rest.

Backpack option: aim for the same stimulus as bodyweight.

Accessory Work

3 rounds:

20 Hip Bridges (2 sec pause at top)

10 Deadbugs

20 Clam Shells (R/L)