Strength, Skill, Aerobic Capacity and Murph Prep All in One Week
Another week, another full-spectrum training block at CrossFit Coorparoo. This week’s programming covers every major physical quality — absolute strength, gymnastics skill, aerobic capacity, barbell cycling, muscular endurance and midline stamina. Oh, and we named everything after furniture and household appliances. You’ll see why by Wednesday.
Here’s your complete weekly breakdown. Plan your sessions, know what’s coming, and show up ready.
Monday — Absolute Strength + Strength Endurance
Skill/Strength: Split Jerk Every 2:00 × 6 Sets — Build to Heavy 3RM @ ~85%
We open the week with one of the most technical movements in weightlifting. The Split Jerk demands timing, overhead stability, and aggressive footwork. Six sets on a two-minute clock gives you enough rest to build quality — not enough to get comfortable. Work to a heavy three-rep max around 85%. Focus on the dip, drive and split — not just the catch.
Conditioning: “Love Seat” — 10:00 EMOM Back Squats + Wall Balls
After heavy jerks, we move into a strength endurance EMOM pairing two classic lower body movements. The back squat keeps the posterior chain loaded while wall balls add the aerobic and accuracy demand. Ten minutes. Every minute counts. The Love Seat looks comfortable — it isn’t.
Tuesday — Gymnastics Skill + Upper Body Endurance
Skill Focus: Ring Muscle-Up Progression Video support available for coaches
Tuesday is gymnastics day and this week we’re targeting the ring muscle-up — one of the most rewarding and demanding skills in CrossFit. Whether you’re working on your first transition or cleaning up an inefficient kip, coaches have video support to help break down positioning and progressions. Take your time here. Skill work done well now pays dividends for months.
Conditioning: “La-Z-Boy” — 4 Rounds For Time Dumbbell Overhead Lunge / Sit-Ups / Dumbbell Snatch / Ring Muscle-Ups
Four rounds combining overhead stability, midline work, unilateral power and the skill you just practised. The La-Z-Boy is deceptively named — there is nothing relaxed about this workout. Scale the ring muscle-ups to progressions from the skill session and keep moving.
Wednesday — Aerobic Capacity + Burpee Conditioning
Skill Focus: Rowing Mechanics and Skill Touches
Midweek we slow things down technically before ramping them up physically. Coaches will spend time on rowing mechanics — damper setting, drive sequencing, recovery position and pacing. Small improvements in rowing efficiency add up significantly over a long conditioning piece. Pay attention here.
Conditioning: “Toaster Oven” — Intervals Row + Echo Bike Buy-In / Max Burpees
Hot, compact and relentless — just like a toaster oven. Each interval opens with a rowing and Echo Bike buy-in before you transition to max burpees in the remaining time. This format rewards efficient machine work and punishes slow transitions. The goal is simple: get to the burpees as fast as possible and make every second count.
Thursday — Barbell Cycling + Lower Body Strength
Strength Focus: Deadlift + Seated Box Jump Every 3:00 × 4 Sets — Build to 2RM @ 90%+
Thursday brings heavy pulling and explosive lower body power in a potent combination. The deadlift builds absolute posterior chain strength while the seated box jump — starting from a dead stop — trains pure hip extension power without the stretch-shortening cycle. Building to a two-rep max at 90%+ means these sets are heavy and intentional. Respect the weight.
Conditioning: “Light Switch” — 7:00 Cap Power Cleans + Double Unders
Flip the switch and go. A hard seven-minute cap on a barbell cycling and jump rope combination rewards athletes who can move efficiently under fatigue. Power clean mechanics break down quickly when tired — stay patient with your hips and don’t rush the catch. Double unders should be a rest by comparison.
Friday — Muscular Endurance + Murph Prep
Focus: Pacing Strategy and Murph Planning
Memorial Day Murph is approaching and Friday is your prep session. Coaches will talk through pacing strategies, partition options and how to approach the workout based on your current fitness level. Whether this is your first Murph or your fifth, having a plan before the start line is the difference between finishing strong and hitting a wall at round 15.
Conditioning: “Running Barbara” — 5 Sets Pull-Ups / Push-Ups / 400m Run / Air Squats — 2:00 Rest Between Sets
Barbara is a classic CrossFit benchmark. Running Barbara adds a 400m run to each set, making it a direct Murph preparation tool. Five sets with two minutes of rest — the rest feels generous until set three. This is muscular endurance at its most honest. Break up the gymnastics movements early, run controlled, and protect your push-up mechanics as fatigue accumulates.
Saturday — Team Conditioning
Conditioning: “Fire Pit” — 20:00 AMRAP Teams of 3 — Echo Bike + Kettlebell Swings + Box Jump Overs
Saturday is always better with a team and Fire Pit delivers. Twenty minutes of continuous work shared across three athletes — rotating through the Echo Bike, kettlebell swings and box jump overs. The fire pit burns steadily when everyone contributes. Communication, consistent transitions and honest effort from all three athletes is what gets the score up. Bring energy — Saturday sessions at CrossFit Coorparoo are always worth showing up for.
Sunday — Midline + Grip Stamina
Conditioning: “Sectional” — 40:00 EMOM Wall Walks / Toes to Bar / Shuttle Runs / Renegade Rows / Machine
Sunday is a long, low-intensity grind designed to build the kind of fitness that doesn’t show up in short workouts. Forty minutes across five movements cycling every minute — wall walks for overhead and midline strength, toes to bar for hip flexor endurance, shuttles for aerobic base, renegade rows for anti-rotation and grip, and a machine buyout to keep the engine turning. This is not a race. This is deliberate, sustainable work that builds real capacity over time. Show up, move well, finish stronger than you started.
What This Week Builds
Every session this week is connected by a bigger purpose:
- Monday and Thursday develop absolute strength in the jerk, squat and deadlift — the foundation of everything else
- Tuesday invests in gymnastics skill that transfers directly to Murph and beyond
- Wednesday sharpens your aerobic engine through rowing mechanics and high-output intervals
- Friday prepares you physically and mentally for one of CrossFit’s most iconic workouts
- Saturday builds the team culture and sustained output that defines CrossFit at its best
- Sunday builds the quiet, unglamorous fitness that separates good athletes from great ones
Come in for two sessions or come in for all seven. Every day has value. Every session moves you forward.
Train With Us at CrossFit Coorparoo
CrossFit Coorparoo is Brisbane’s home of structured, coach-led functional fitness. Located at 1/44 Harries Rd, Coorparoo, we program for real results across strength, skill, conditioning and longevity.
New to CrossFit? We offer beginner-friendly onboarding and a community that genuinely welcomes people at every level. Experienced athlete? Our programming will challenge you every single week.
Book a class, trial a session, or reach out to our team today.
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