Run a 5k or,
Row a 5k or,
Ski a 5k or,
Assault bike 7.6 miles
Post results to your group
A 20-25 minute sustained PUSH. This should really NOT be low intensity, steady state cardio. IT SHOULD be one continuous hard-paced grind. If you row or ski or bike… your brain should be so focused on breathing and pace that listening to a podcast would be next to impossible (which implies that watching a seinfeld episode wouldn’t work either- shucks!) Find a pace that you can keep for a mile but would be tough to go for 2 miles. And THEN go for three!
We will do some running drills together after some general warm up (GWU). For your GWU, think: jump rope, burpees, air squats, lunges, and even some KB swings to get the heart rate up. Then we will do some specific speed bursts to get the muscles prepared for pushing the pace!
This might seem like it won’t go over well as a virtual class BUT- doing it with the 9am ZOOM group MIGHT just be THE WAY to get it done. People to hold you accountable to show up and get it down AND those very same people will likley be the only individuals remotely interested in your adventure 🙂 The note today is GET IT DONE!
This demands some time on the stretching mat! Couch stretch for the quads- at least TWO minutes each. Use a lax ball on your soles- and use your own 2 hands to rub out your calves and shins. Break out the theragun for some post cardio thumpin.
Five Rounds for Time of:
10 goblet walking lunge (24/18kg)
12 KB swing burpees (24/18kg)
15 strict sit-ups
Post time, load and scaling
Key word: stabilize your midline – swings, weighted lunges, strict-sit ups all require bracing of the core. Complete control throughout each movement, from the moment you pick up/set down that kettlebell to keeping your hips on the ground for the sit-ups. You are going to be blurring the line between intensity and perfect mechanics – aiming from speed while still moving with great and safe form…for five rounds so here we go!!!
General Warm Up
Let’s start with 2 minutes of cardio – row, bike, run, jump around, hula hoop, etc. Once, you are back drop down into a downward dog and peddle out of your feet, enjoying this stretch for about a minute. Shift from down dog to plank about 10 times, opening up the shoulders up as you press back into downward dog. Stand back up and Samson lunge around your house for another minute (alternate bringing your arms overhead and interlacing your hands behind your back). Lastly, we will get in 10 squats, pausing at the bottom for 3 seconds – really 3 long seconds.
Specific Warm Up
Pick up your PVC pipe, place it on the back rack and move through some good mornings and step lunges. Lay on your back and get in 10 straight legged sit-ups, 5 strict straight legged sit-ups…take a break and get in 10 supine twists…and finish with 5 strict-sit ups, now you are ready for those! Stand on up, grab a light weight and get in 15 deadlifts, 10 KB Russians swings and 10 American swings. Now, burpee + swing, pike that KB swing overhead and set it down for a burpee, so on an so forth for 5 reps. Now let’s increase the weight – 5 lunges, 6 KB swing burpees and 8 strict sit-ups.
If you don’t have a kettlebell, you can do the burpees with two dumbbells – we have done that before for ground to overheads (power clean and press or some variation of that) and same goes for the lunges – just use one heavy dumbbell and drive through that front leg as your stand. Remember to tap that back knee and stand all the way up between lunges! Finally, those strict sit-ups AGAIN, yes. Keep those elbows locked in, no subtle kips. If these slow you down a bit, it’s okay, keep that integrity!
Once you’ve written down your time, let’s slow down our breathing with a low lunge (back knee on the ground), sink your hips down towards the ground. You can make this a more dynamic stretch by moving your hips or shift on to the outside of your front foot…hold for 90 seconds! Now shift your hips back as you straighten that front knee as much as you can – feeling that hamstring lengthen! Try to lengthen your spine and reach your chest towards your front knee…hold for 90 seconds. And repeat! Lap back down for 10 more supine twists for some lumbar decompression.
Every 4 minutes for 4 rounds:
7 Hang Power Cleans (60/45kg)
20 Goblet Squats (50/35#)
-rest remainder of the 4 min-
Post all 4 round times and any scaling
Start with a 200m jog. When you return, get 10 inch worms with a push-up, 10 pausing air squats, and 10 good mornings before going out on another 200m run. On this run, mix in some side shuffle, skips, high knees, and butt kickers. Next, we’ll do 5 slow bootstrappers and 10 T-crossovers laying flat on your back. To wrap up the GWU, let’s do one more 200m run at a faster pace (time this one).
Get in 2 round of basic barbell with an empty barbell. 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. Find something to goblet squat 7-10 times. Go back to the barbell for 5 hang cleans. Continue alternating between a few hang cleans and a few goblet squats until you find the load you want to use for today’s workout. Take your time here. Specific guidance on appropriate loading is below.
The hang cleans should be challenging. Pick a load where 7 in a row is going to be a challenge and then when you are on rep 5 in the WOD just tell your self “2 more reps!” and do not set it down! If you have DBs that aren’t very heavy for you, consider doing 10 hang cleans each round. For the goblet squats, a load where you can do 20 reps in 2 sets is appropriate. Those who have a 200 run that takes longer than 1:10 should cut a few meters off the run.
We will finish with a few minutes pancake stretch, a long child’s pose, and some supine figure 4 on each side.
Tabata Plate Ground to Overhead (20/15kg)
Rest 1 min
Rest 1 min
Post total reps for each movement and heaviest set of Sumo Deadlift for 10 reps
Today we’ll start with a nice long warm-up and mobility session to chase away some of that Murph soreness! We’ll start with 2 min of cardio. Drop down into our lizard lunge hip opener for 1 minute on each side. Now, pigeon pose for another 1 minute each side. Do 10 push-up down dogs. Grab that PVC pipe for a bunch of pass throughs and good mornings. We’ll go back to the ground for 10 slow mountain climbers, 10 scorpions, and 10 long legged sit-ups.
Go back to your PVC for a set of 20 slow and controlled sumo deadlifts. We’ll then move to a singe DB or KB for a set of 10. Drop into plank, hold it for a few seconds, and quickly spring back to your feet. Jump and clap overhead. That was an Up-Down. No need to pause in plank during the workout. Go for a set of 10 abmat sit-ups followed by some plate deadlifts and then plate G2OH. We’re now ready for our 5×10 Sumo Deadlift.
Remember, today’s strength is more about moving through a range of motion to relieve soreness rather that setting a PR. Your first set on a bar counts as your first set of 10 today! Between sets, add load and rest about 90 seconds. On the Tabata, We’ll work for 20 seconds and rest for 10 seconds 8 times. Then we’ll rest a minute and move on to the next movement.
Let’s finish with some more lizard lunge and pigeon on each side before getting in some lacrosse ball mobility of the pecs.
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
I imagine going for a swim and/or surf right after the workout. Some might use their starbucks app to order coffee/food and bring it back to the beach to eat.
The Workout, Modified Murph
For time, complete:
1 mile run
80 Zuma Wall Jump-overs (instead of 100 pull ups
200 push ups in the sand
300 air squats
1 mile run
Partition the work as desired.
Modifications for those of you doing this at home:
Substitute 2.6 miles on the bike or 2000m on the rower or ski erg in place of each 1 mile run.
Decrease the number of pull ups if you haven’t recently been doing around 60-70 of them weekly.
Decrease the number of push up if you haven’t recently been doing around 100-120 of them weekly.
Decrease the number of squats if you havent recently been doing around 125-150 of them weekly.
If you are running but havent done much- you can run/walk as desired.
Saturday 200523 Workout
Power clean and jerk
Post number of sets at heaviest load
Heavy day. Lift ’em if you got ’em. Barbells and bumper plates that is. Use any ground to overhead- but the push jerk is the stand-by. Go ahead and split jerk for one of two reasons: 1) you HAVE to because you are going really heavy and this movement will get you more power or 2) you don’t have much weight available to use and you want to work on mechanics of this movement. The primary goal- if you DO have a full weight set- is to get a single, 5-rep set at over 80% of your current 1RM. If you don’t have quite as much- then go for a volume set- stick with the same, albeit a lighter load, over the 5 sets. IF you don’t have heavy weight at all- you can work on strengthening your movement mechanics AND perhaps holding some positions to increase “time under tension.”
General Warm Up
One minute of Simon Shuffle while I go over the workout focus with the group. Then let’s do a version of what we will do for the Memorial Day Workout on Monday: 400m run (one mile on Monday) 2 rounds (Monday Rx will be 20 rounds) of 4 broad jumps (Monday- retaining wall jump overs), 10 push ups and 15 air squats (same as on Monday) and then another 400m run.
Specific Warm Up
we will run a few sets of basic barbell warm ups and then move into some technique work at light loads. Some hang power cleans, some 2 position power cleans and then pressing and jerk practice. Likely we will run a couple of split jerk footwork drills. Then we will get 2-3 sets of moderate loads before getting into the 5×5.
As implied above- if you are doing a volume set of work, you will start the 5×5 at the same load that you will use all the way across the 5 sets. Rest 3-5 minutes between sets. You can practice your split jerk footwork drills between sets. For those working up to a heavy 5 rep set- keep increasing across the sets. If you come to the 9am zoom class it will possible to watch and critique some of your lifting from afar.
If you missed out on Wednesday’s ‘one mile cool down run’… consider getting that in today. Monday morning’s will be on the beach from Zuma towards Point Dume.
Two rounds each for time of:
100 m single arm farmer’s carry (32/28 kg KB)
15 back burpees
20 alt. dumbbell snatch (50/35# DB)
35 SDLHP (32/28 kg KB)
20 alt. dumbbell snatch
15 back burpees
100 m single arm farmer’s carry
— Rest as needed between rounds (5-8 minutes)
Three, two, one, GO…farmer’s carry to farmer’s carry. A quick, intense chipper, working your way up and down this pyramid scheme. Look at the clock, write the time down and REST…for as long as you need, minimum 5 minutes. Why? So, that you can push through with the same or MORE voracity and power for your second round of this. Yes, you will complete this twice. So, do not underestimate the rest time, especially if you are doing this on your own. We are moving through various different movements with heavy-ish weight, choose to go on the heavier side today and stick to it.
General Warm Up
Let’s begin with 15 burpees, why not! Then stay in that plank position and move through slow mountain climbers for a minute (hold each lunge for a couple of seconds). Lay on your back for 15 straight legged sit ups and some glute bridges, both feet on the ground, then some single legged glute bridges. Bring your arms to a T, right knee to your chest and twist, keep that right shoulder on the ground..9 more times. Roll on up to standing and grab a PVC pipe for pass throughs, windmills, good mornings and slow overheard squats.
Specific Warm Up
Pick up your KB and get 10 deadlifts, 5 sumo deadlifts and then, 5 SDLHP. Stand by your KB, brace your core and pick it up and walk your 100 m route (roughly 50 big steps out and 50 big steps back). If we were at the Hut, we would walk to the gate and back for 100 m. Set that KB down with CONTROL. Lay on your back for 10 back burpees. Now, onto the single dumbbell for 5 more deadlifts, 5 deadlifts and shrugs and then 5 snatches (squeeze the glutes for FULL hip extension) – each arm. Come back to your KB, pick up it with the other arm and go out for another 100 m farmer’s carry. Increase the weight for the SDLHP and snatches and get 10 of each.
Move through the back burpees with a consistent solid pace, find the most efficient way that works for you to get from a supine position to standing – either placing two hands by your side as you stand, no hands, or leaning over to one side. Just make sure that heels, calves and fingers tips touch the ground before you stand. Extend the elbows before you shoot your hips back in both the SDLHP and snatches. Additionally, keep that weight moving in a straight line, really close to the body. Brace the midline in the farmer’s carry, be mindful of keeping both shoulders level – avoid leaning over to the side that is holding the KB. Rest as long as you need, 5-8 minutes, sit, chat with your fellow zoomies, and brace yourself for round two.
Come into a child’s pose, first with knees touching and arms reaching back to give your arms and shoulders a break – take this time to catch your breathe. Now widen your knees and reach your arms forward, alternate pushing your right, and then left, armpit towards the floor. Then lay down on your belly and move through a couple of slow scorpions.
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