friday, june 13
A.
clean skills & drills
B.
for time:
24-18-12
power cleans (135/95)
front rack lunge steps
burpee pull-ups
thursday, june 12
A.
4 sets:
incline bench press x 8 reps
single arm DB row 1 set of 12/side, 3 sets of 10/side
B.
For Time:
400m run
20 Bench Press (105-155)/(65-95)
600m run
15 Bench Press (135-185)/(75-115)
800m run
10 Bench Press (145-205)/(95-135)
1000m run
5 Bench Press (155-225)/(105-155)
wednesday, june 11
A.
find a 2RM deadlift
B.
5 sets
90s to complete:
12 deadlifts (225/155)
6 burpees over the erg (Rx+ 9)
max cal row or ski or echo bike in time remaining
rest 90s between sets
score = total cals
tuesday, june 10
A.
1RM back squat
B.
for time:
15-12-9-6-3
front squats (135/95)
TTB
box jump-overs
monday, june 9
A.
6 sets:
1 strict press + 2 push press + 3 push jerk
B.
for time:
200m run
6 wall walks
200m run
21 CTB pull-ups
200m run
5 wall walks
200m run
15 CTB pull-ups
200m run
4 wall walks
200m run
9 CTB pull-ups
friday, june 6
A.
clean skills & drills
B.
ten rounds for time:
2 hang squat cleans (175/115)
2 front squats
20 DUs
thursday, june 5
A.
4 sets:
incline bench press: 2 sets of 10, 2 sets of 8 reps
single arm DB row: 2 sets of 12/side, 2 sets of 10/side
B.
for time:
15-12-9
CTB pull-ups
burpees over the DB
hang DB clean & jerk L (50/35)
hang DB clean & jerk R
burpees over the DB
Wednesday, june 4
A.
five sets:
deadlift x 2 reps (RPE 8-9)
B.
3 rounds for time:
21/15 cal row
18 push ups (Rx+ 12 HSPUs)
15 deadlifts (225/155)
9 box jumps (30/24″)
A.
back squat 3-2-1-3-2-1
For example, if you choose to complete the first three sets at 95#, 105#, and 115#, sets 4, 5, and 6 might be 105#, 115#, 125#.
B.
EMOM for 10 mins:
odd mins: 12 front rack lunge steps (135/95)
even mins: 20 Russian KBS (71/53)
monday, june 2
A.
2 sets strict press x 7 reps
3 sets strict press x 5 reps
B.
4 sets, one set every 5 mins, each set for time:
400m run
21 TTB
12 STO (155/105)
friday, may 30
A.
snatch skills & drills
B.
12 min amrap:
2-4-6-8-10-12
power snatch (95/65, Rx+ 115/75)
overhead squats
burpee pull-ups
100m run after each round
thursday, may 29
A.
4 sets:
incline bench press x 10 reps
12/side single arm DB row
B.
3 rounds:
90s to complete: 12 TTB + max reps wall walks
90s rest
90s to complete: 12 TTB + max reps thrusters (95/65)
90s rest
wednesday, may 28
A.
deadlift
3 sets of 3 reps, 2 sets of 2 reps
B.
2 rounds of:
3 mins to complete:
60 DU buy in then amrap:
6 bar facing burpees + 6 deadlifts (225/155)
90s rest
3 mins to complete:
60 DU buy in then amrap:
6 box jumps (30/24) + 12 Russian KBS (71/53)
90s rest
monday, may 26
“Murph”
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
Memorial Day “Murph”
Murph is a LOT of volume, especially the pull-ups and push-ups. We highly encourage everyone to participate in this workout to honor a great hero but please do scale volume as needed in order to avoid extreme soreness.
“Murph”
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Scaled
1200-1600m run
(15 rounds of 3-6-12 which =...)
45 pull-ups
90 push ups
180 air squats
1200-1600m run
1/2 Murph
1 mile run
50 pull-ups
100 push ups
150 air squats
1 mile run
Friday, may 23
A.
6 sets:
2 hang squat cleans
B.
four rounds for time:
6 burpee box jumps
3 hang squat cleans (185/125)
3 front squats
200m run
Thursday, may 22
A.
incline bench press x 4 sets
1 set of 12 reps
3 sets of 10 reps
superset with 12/side single arm DB row
B.
2 rounds for time:
400m run
20 HSPUs (sub seated DB press)
20 TTB
400m run
20 push press (95/65)
20 CTB pull-ups
wednesday, may 21
A.
deadlift
work up to a top set of 3 reps @ RPE 8-9
B.
4 sets of 3 reps at -10% of weight from part A
C.
5 sets:
90s to complete:
8 burpees over the DB
12 alternating DBS (50/35)
max reps DUs in time remaining
score = total reps DUs
rest 90s between sets
tuesday, may 20
A.
back squat 3-3-3-2-2
B.
2 rounds for time:
36 Russian KBS (71/53)
250/200m row
24 front rack lunges (135/95)
250/200m row
12 front squats
250/200m row
monday, may 18
A.
15 mins to find a 1RM strict press
B.
(last week of Murph prep before the real deal! wear a weight vest if you have one)
22 mins to complete:
1200m run buy in + amrap "Cindy"
when the clock hits 22:00, 1200m run for time
level 1:
10 pull-ups
20 push ups
30 air squats
level 2
5 pull-ups
10 push ups
15 air squats
level 3
5 push ups
5 pull-ups
5 push ups
15 air squats