05/30/15

“MURPH”

For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Notes:  Partition the Pull Ups, Push Ups and Squats as needed.  Start and finish with a mile run.  If you’ve got a 20lb vest or body armor, wear it.

*Post results to comments

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.


Today we honor a soldier, a hero and most importantly an American who did whatever it took to protect his fellow comrades.  Come prepared to leave absolutely nothing.  When we finish, we celebrate!

Be sure to arrive early to warm up.  HYDRATE before, during and after this workout.  Food will be served around 1:30.


“Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and the success of liberty.” – John F. Kennedy

05/29/15

Anyone doing Murph tomorrow:

1. 10mins:  Prep for Murph – make sure you know what modifications you’ll be using if any, know where you’re running, and do any needed mobility work

2. 15mins:  Airdyne at Easy pace – every 3mins do 4 Turkish Get Ups (2 per arm)


Anyone NOT doing Murph tomorrow:

1. AMRAP 5mins: 100m Down and Backs

+

AMRAP 10mins:
5 Pull Ups
10 Push Ups
15 Squats

+

AMRAP 5mins: 100m Down and Backs


Competitor’s Program

1. 4×2-3 Back Squats, 20X1, rest 2mins

2. 3 Sets – not for time

4 Strict Deficit HSPU
8-12 Unbroken T2B
:30 Dip Support on Rings

3. 10 Sets:

:30 Airdyne – Moderate
:30 Airdyne – Easy

 

REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.


“Three things can not be long hidden; the sun, the moon, and the truth.” – Buddha

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05/28/15

REST DAY / MAKE UP / SKILL WORK

 

REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.


“My best friend is the one who brings out the best in me.” – Henry Ford

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05/27/15

1. EMOM x 10: 3 Rep Power Snatch or Push Press – start light and build with good form

2. 4 Sets:

Min 1 – :30 Jump Rope
Min 2 – :30 Plank
Min 3 – :30 KB Swing
Min 4 – :30 Boat Pose


Competitor’s Program

1. 18×1 Power Snatch @ 55-65% – begin a rep every :20

2. 5×2 Snatch Deadlifts, rest 2mins – pause below AND above knee on the way up AND down – start around 90% of max Snatch and build as you go

3. 5 Sets @ 95%:

15 Row Calories
12 Burpees to 6″ target

Rest / walk 4mins

 

REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.


There are three constants in life…change, choice and principle.” – Stephen Covey

Your Milk Questions Answered

05/26/15

1. 10mins: Work on sets of 7 Back Squats to box – moderate weight

2. Every 5mins x 5:

400m/300m Row
40 Russian Twists


Competitor’s Program

1. 2 Press + 3 Push Press – build to tough set in 12mins

2a. 3×8-10 Front Rack Lunges, rest :60
2b. 3×3-5 Strict Ring Pull Ups, 11X1, rest :60
2c. 3×3-5 Strict Ring Dips, 11X1, rest :60

3. 3 Sets for equal times:

8 Squat Cleans 135
40 Double Unders
24 Row Calories

Rest 3:30


REMINDER:  Murph Day is this Saturday – please be sure to know your heat time and show up early enough to properly warm up on your own.  Heats will start promptly on the hour.  The BBQ will begin around 1pm – please sign up at the gym to bring a dish to pass.


“One of the most sincere forms of respect is actually listening to what another has to say.” – Bryan H. McGill

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05/25/15

GYM IS CLOSED


As you enjoy this day off with friends and family please remember what today is about.  Take a moment out of your day to reflect on what it means for someone to give the ultimate sacrifice and lose their life defending our nation.  It’s truly amazing to think that we get to live the free lives that we do all because we have countless men and women who are willing to risk their own lives every day – to all of you who have lost close friends and family in war, we hope you find peace today!! – On Saturday we do Murph in honor of all of our nations heroes!

 

05/23/15

In Teams of 2:

In 6mins: Run 800m – complete max HSPU with time remaining
+
In 6mins: Run 800m – complete max T2B with time remaining
+
In 6mins: Run 800m – complete max Pull Ups with time remaining 
+
In 6mins: Run 800m – complete max Russian Twists with time remaining

Notes:  Both partners run together at the same time, once you finish the run, you have the remainder of your 6mins to perform reps of the designated movement – you can break these reps up any way you want.


Competitor’s Program

1. Power Clean + Split Jerk – build to heavy single

2. 12×1 Split Jerk @ 90% of LW’s double – begin a rep every :45

3. 5 Sets @ 95%:

12 Row Calories
12 Burpees

Rest / Walk 4mins


“Calmness is the cradle of power.” – Josiah Gilbert Holland

When To Eat Delicious Food And When To Avoid It

05/22/15

1. 8mins: Build to heavy single Press

2. 8mins: Build to heavy single Push Press

3. 8mins: Build to heavy single Split Jerk

Notes:  If you fail a rep in the first 6mins of any 8min piece, the class does 100 Burpees.

4. 500m Row, rest :90 (in straps), 500m Row

Notes:  Both rows should be done at a hard effort – do not pace out the first one!


Competitor’s Program

1. 4×2-3 Back Squat, 20X1, rest 2mins

2. 3 Rounds – Not for time

7 Strict HSPU
12 T2B
:30 FLR on Rings

3. For Time:

10 Squat Cleans 155/105
20 Pull Ups
30 Row Calories


“If you do not change direction, you may end up where you are heading.” – Lao Tzu

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