WORKOUT OF THE DAY

Monday 230529 Memorial Day Murph

Classes for Memorial Day Murph are at 7:00am and 9:00am Monday! There are no PM classes today. If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  -From CrossFit.com on August 18, 2005

“Murph”
For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

Friday 230526 AMRAP 20

A huge congratulations to Jonathan for passing the CrossFit Level 3 test yesterday and gaining the rare CF-L3 (CCFT) distinction. We are proud of you!

Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!

Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

AMRAP 20:
500m row/.6 mile bike/400m ski**
30 Box Jump Overs (24/20″)
200m Run
100 Double Unders
post total completed rounds + reps

**try to use a different erg each round

Intended Stimulus
Athletes should scale so they get through 3+ rounds today. Scaling the DU volume to something that takes no more than 90 seconds and the box jump volume to something completable in sub 2 minutes will help make this possible. Row/bike/ski should take roughly 2 minutes and the 200m run roughly 1 minute. Ergs will be first come first serve. Try to use a different erg to kick off each round.

Thursday 230525 4 Rounds EACH For Time

Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!

Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉

4 rounds, EACH for time, on the 6 minute mark:
20 Deadlifts (60/45kg)
10 Push Jerks (60/45kg)
400m Run
Post each finish time and any scaling

Intended Stimulus
Ideally, each round should take between three and 3 1/2 minutes. Meaning that a two minute run is the cut off for athletes as far as scaling the distance is concerned. You should ensure that you can get through the 20 deadlifts in three quick sets maximum and the push jerks in 2 sets max. A good goal would be to choose a rep number for the final set of deadlifts that allows you to go right into a hang clean after that the final DL rep and start your first set of push jerks. You’ll need to use the same loading for the two barbell movements, obviously making the push jerk this load determining movement.

Wednesday 230524 5 Rounds for Load

5 rounds NOT for time, but for load:
6 Back Rack Lunge (AHAP)
30m Reverse Sled Drag (AHAP)
-complete 10 Turkish sit-ups between rounds-
post loading for each round (lunge load in kg + sled load in kg*)

*divide sled load by 2.205

Intended Stimulus
Go HEAVY on the sled drag today. That is the #1 thing you can do to hit the stimulus. Choose a load on the lunges that is challenging, but still allows you to feel stable and under full control. The turkish sit-ups will help prevent traffic jams on the sled AND are a great midline accessory component today. But again, today is all about that sled drag! Once you get it moving don’t let it stop!

Tuesday 230523 AMRAP 12

12 minute AMRAP:
2 Pull-ups*
2 Push-ups*
10/7 Cal Row
*=add 2 push-ups and 2 pull-ups per rounds
post total reps of pull-ups and push-ups completed and any scaling

compare  to: May 4th, 2022

Monday 230522 30-20-10 DB HaSqCl + TTB

Yoga at The Hut and on ZOOM at 6pm!

30-20-10 reps for time:
DB Hang Squat Clean (40/30#)
Toes to Bar
post finish time and any scaling

Intended Stimulus
This weightlifting + gymnastics couplet is sure to be challenge and THAT’S GOOD! Break everything up into sets that are challenging for you (3-4 sets for the round of 30), and at the same time, limit your rest between sets to something predetermined. If you need to reassess your plan halfway through, that is totally ok, but at least you’ll have some structure starting off when it comes to your rest and how you plan to get through 30 reps of each. Embrace being uncomfy because this will be over before you know it! Get those hips open on each and every clean so you don’t burn out the grip unintentionally. 30-20-10… see you on the other side!!

Thursday 230518 Big Jackie-ish

For time complete:
1000m Row
70 Wallball Shots (20/14#)
30 Burpee Pull-ups (tall/short bar)
post finish time and any scaling

Wednesday 230517 AMRAP 20

20 minute AMRAP:
200m run
4x25ft SA OH Carry (32/24kg)
20 Back Burpees
2x25ft Wt, Walking Lunge (32/24kg, goblet)
Post total completed rounds + reps and any scaling

Tuesday 230516 4 Rounds for Reps

Every 5 minutes for 4 rounds:
1 minute max SDHP (35/25kg)
1 minute max ACFT Push-ups
1 minute max Weighted Sit-up (20/14# MB)
1 minute max Calorie Row
-rest 1 minute-

post total reps and any scaling

Monday 230515 Back Squat 6×5 + Wt. Pull-up 6×2

Yoga at The Hut and on ZOOM at 6pm!

On the 4 minute mark for 6 rounds:
5 back squat (75-80%, volume sets)
2 weighted strict pull-ups (AHAP, unbroken)
Post all loading and any scaling