# @paradisocommunity on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DIc9IIQRWyr
- **Gondola URL:** https://gondola.cc/posts/29475429-paradisocommunity-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d209dd9ff1.jpg
- **Posted:** 2025-04-15T03:38:43.000+00:00
- **Account Owner:** Paradiso CrossFit (@paradisocommunity) — https://gondola.cc/paradisocommunity

## Caption

🇺🇸“Murph” is coming… are you ready? 🕶️🦩

In just 6 weeks, we’ll be taking on the ultimate Memorial Day challenge together on Monday, May 27th. Starting this week, Mondays are officially Murph Prep Mondays at Paradiso!

Over the next 6 weeks, we’ll be programming workouts to build strength, endurance, and confidence so you’re ready to crush it!

Tips for #Murph Prep: 

🌀1. Nutrition & Body Comp
Book a free body comp scan + nutrition overview or email Coach Rachel rakoepsel [Details in our weekly newsletter 📧 to book]

🌀 2. Running
Build your aerobic base with 30–45 min Zone 2 jogs 1–2x/week.
(Formula: (220 – age) x 60–70% = target HR zone)

🌀 3. Pull-Up Strength & Skill
Practice 2x/week for 10 - 15min:
• Banded Strict Pull-Ups
• Chin-over-bar holds
• DB Rows
• Negatives
• Kipping technique

Or join Coach Chelsea chels_mck for Gymnastics:🤸‍♀️ Wed at our Culver Location / Thurs in at our Venice Location!

🌀 4. Push-Up Power
2x/week of high-rep, form-focused work:
• Incline pushups
• Plank holds
• DB Bench Press
• Bar Dips

🌀 5. Squats 
You’re already getting these in - keep showing up to class on Monday’s and Fridays this Cycle! 😉

Let’s train with intention and show up STRONG this Memorial Day!

Stay tuned for full event details 🦩
#MurphPrep #ParadisoCrossFit #Paradisocommunity #MemorialDayMurph #CrossFitCommunity #MurphMondays

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## Tags

murph, memorialdaymurph, paradisocrossfit, murphmondays, crossfitcommunity, murphprep, paradisocommunity

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