CrossFit 40477

Let’s bring the energy to the streets – we need YOU out there! 🏃‍♀️🏃‍♂️

On Sunday, April 27, our athletes are hitting the streets for the Düsseldorf Marathon – full, half, and relay!
And guess what? You can be part of the action by cheering them on along the course!

📣 Whether you're joining the crowd anywhere on the route or heading straight to the BRIDGERUNNERS Cheer Zone (Königsallee / Benrather Str.) – bring the noise, good vibes, and your loudest voice! 🎺🎉

👉 Want to dive deeper into the marathon day?
Join us to accompany our relay runners to their exchange zones!
Meet-up is at 9:00 AM at the box (CrossFit 40477, Schwerinstr. 17).

💡 Curious who’s representing our box on race day?
Check out our social media posts to meet the team!

Instagram / LinkedIn / Facebook

Let’s go, crew – we’ll see you on the course!

Compact Marathon Infos: https://www.duesseldorfmarathon.de/en/2025

Hi Team,

Next week Sunday (April, 27th), we'll have 4 Teams partctipating in the marathon relay of the Düsseldorf Marathon (start: 10.15 am) and a few (half)marathon runners.

Make sure to come and cheer - we will join the Bridgerunners and Kraftrunners cheering Zone: 

Sunday, April 27: BR x KRAFT Cheering Zone 📣

⏰ Starting at 9:00 AM – to cheer on the half-marathon runners early!
📍 Königsallee / Benrather Str.
🍾 Bring your own drinks & snacks
🎶 DJ Flo aka DJ FLOB

HERE IS YOUR PROGRAM OVERWIEV FOR NEXT WEEK:

Monday – Murph Prep Begins (Murph Event 2025: Sat, May, 31st)

Workout:
We’re kicking off our Murph Prep journey with “Half Murph”:

• 800m Run
• 50 Pull-Ups
• 100 Push-Ups
• 150 Air Squats
• 800m Run
  Partition the reps as needed.

Strength:
💥 20-Rep Back Squat

Tuesday – Cardio Flush + Core Work

Workout:
Partner Cardio Grinder – Teams of two will work through 3 long sets of bike calories, rotating as needed to keep pace high and recover smart.

Accessory:
🔥 Landmine Core & Stability Work – Expect rotational movements and anti-rotation holds to light up your midline.

Wednesday – Row & Lunge Burner

Workout:
A fast-paced couplet alternating between:

• Set Distance Row
• Descending Distance Weighted Walking Lunges
  Time to push the pace and test that engine-lunge combo.

Strength:
🏋️‍♂️ Squat Clean + Push Jerk Complex
💪 Clean Grip Deadlifts – Pull with purpose and precision.

Thursday – Bench & Burn

Workout:
Upper-Body Triplet – Multiple short sets with minimal rest. Pull, push, and press through this pump-style workout.

Strength:
💣 Max Rep Bench Press + Burn Out Set 

Friday – Open Style AMRAP

Workout:
10:00 AMRAP – Fast-paced, low reps, and non-stop movement. This one feels like an Open-style test – go hard and hang on.

Accessory:
🔥 Mayhem Mini Pump – Legs & Core Edition – Quick hits to fire up your glutes, quads, and abs.

Saturday – Partner Chipper Showdown

Workout:
Total Body Chipper – Grab your buddy and grind through this longer-style workout:

• Heavy Lifting
• Upbeat Cardio
• Full-Body Workload
  Pace, power, and partner synchronicity are key.

Strongman class is postponed to May, 4th!

Thanks to everyone who submitted a shirt design proposal!

Since we received so many great entries, we made a pre-selection.

Now it's up to you to vote for the best design!

After the vote, we'll have the winning design professionally finalized and made print-ready.

The winner will receive eternal glory — and of course, one of the new shirts for free plus one free membership month!

Here is the link to the poll - PLEASE DON'T LET NON MEMBERS VOTE!!!!!: https://forms.gle/QzpbTKmPhUGH7Q1z8