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170527 – Murph

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MetCon –
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Image result for crossfit 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.

170526

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Warm Up –
Coach’s Choice

Skill/Strength –
Blue Collar Day
in 25:00 Accumulate the following in any order/scheme
5x (1 Turkish Get ups+ 3 Windmills) (each arm)
3:00 Handstand Hold
OR
2:00 Handstand Shoulder taps

MetCon –
“Tommy Bahama”
3 Rounds (3:00 work/3:00 rest)
Row 500m
1st Round – Max KB Sumo Deadlift High Pull (53/35lbs)
2nd Round – Max Dumbbell Push Press (35/20lbs)
3rd Round – Max Double Unders

Cool Down –
Choose Your Own Adventure.  Spend at least 5:00 working on a mobility weakness

170525

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Warm Up –
Coach’s Choice

Barbell Warm up –
5 Push Presses
5 Press in split
5 Jerk Balances
5 Split Jerks (2 second pause in landing)

Skill/Strength –
5 Rounds: (2:00/Round)
2 Split Jerks (from the rack)
*foam roll/mobilize between sets

MetCon –
“Huffle Puffle”
6 Rounds for reps (1:00 work/0:15 rest between sets)
AMRAP Burpees
AMRAP Russian Kettlebell Swings (70/53)
AMRAP Calorie Row

Compare to 160518

Cool Down –
2:00 Banded Hamstrings Series (each leg)

170524

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Warm up –
Dynamics – Coach’s Choice

Barbell Warm Up:
5 Muscle Snatches
5 BTN Presses
5 Overhead Squats
5 Snatch Balances
3 Hang Snatches (position 1)
3 Hang Snatches (position 3)

Skill/Strength –
A) Choose one of the following complexes and work up to a daily max in 10:00
Beginner – 3 Hang Power Snatches + 3 Overhead Squats
Intermediate – 3 Hang Snatches (Position 2 or 3)
Advanced – 3 Snatches

B) EMOM 5:00 75-80% Daily Max

MetCon –
“Fidget”
Alternate exercises every minute for 12:00
1st Minute – 5 Touch and Go Power Snatches (135/95lbs)
2nd Minute – 15 Toes to Bar + AMRAP Air Squats

*Scored by total reps completed (Power snatch + Toes to Bar + Squats)

Cool Down –
2:00 Couch Stretch (each leg, vary positions as needed)

170523

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Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:00/Round)
2 Deadlifts (85-95% 1RM)
6 Half Kneeling KB Press (each arm)

MetCon –
“Make a Mulan Outta You”
For Time:
50 Manmakers (30/15lbs)

*Start with 15 Double Unders (or 30 singles), every minute complete 15 Double Unders.

1 Manmaker:
1 Push Up
1 Renegade Row (each arm)
1 Squat Clean Thruster

Cool Down –
Lacrosse ball shoulders as needed

170522

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Warm Up –
Coach’s Choice

Skill/Strength –
A) 4 Rounds:
Pull Progression (1 second hold at top, 2 second negative)
Push Progression (1 second hold at bottom, 2 second negative)

Pull Progression:
Beginner – 3-5 Reverse Row Sit Backs
Intermediate – 10 False Grip Ring Rows
Advanced – 10-12 Feet elevated Ring Rows (use weight if needed)

Push Progression
Beginner – 10 Box Push ups or Push ups
Intermediate – 6-10 Ring Push up
Advanced – 5-10 Ring Dip

B) Choose one of the progressions and complete 5-8 reps:
Beginner 1 – Laying Transition Drill
Beginner 2 – Seated Banded Transition Drill
Intermediate – Foot Assisted Transition Drill
Advanced 1 – Russian Dips (forearms or armpits)
Advanced 2 – Ice Cream Makers

*0:30-1:00 Box dip stretch between sets

*Training intent – We are still building strength in our pulling and pushing movements.  Be sure to focus on keeping your false grip on the pulling progressions, as well as full range of motion on all of the movements.  We are also starting to build in proper movement in the transition with a series of drills.  Focus on doing the movements properly, rather than progressing too quickly.

MetCon –
“Sooper Dooper”
10:00 AMRAP
3 Ring Muscle Ups*
6 Burpees
9 American Kettlebell Swings (70/53lbs)

*Scale to 5 Burpee Pull ups or jumping muscle ups

Cool Down –
Accumulate 2:00 in 
Box PVC Stretch (elbows on box, PVC in hands)

170520

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Warm Up –
Coach’s Choice

Skill/Strength –
Alternate exercises every minute for 8:00
1st – 10 Kettlebell Clean & Jerks
2nd – 10 Strict Knees to Elbows

MetCon –
“The Ghost”
6 rounds of:
1:00 Rowing (calories)
1:00 Burpees
1:00 Double-unders
1:00 Rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Cool Down –
Choose your own adventure

170519

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Warm Up –
Coach’s Choice

Skill/Strength –
8:00 Alternating EMOM
Beginner –
1st Minute – 0:30 Plank Hold
2nd Minute – 0:30 Headstand Hold

Intermediate –
1st Minute – 0:30 Hands and Feet Hollow Hold
2nd Minute – 0:30 30-60 Degree Handstand hold

Advanced –
1st Minute – 0:30 Hands and Feel Hollow Hold
2nd Minute – 0:30 Wall Facing Handstand Hold

MetCon –
“Murph Prep 1”
20:00 AMRAP
400m Run
2 Rounds of “Cindy”:
5 Pull ups
10 Push ups
15 Squats

Cool Down –
Foam Roll/Lacrosse ball as needed