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In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk
Strength:
Strict Press
Find HS then 2 x 2-4 @80% �
MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20?�)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Run
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)
*** every 5min MUST REST 1min, unless you are at the last C&Js****�
Supplemental Strength Work
1) Bulgarian Split Squats- 3�10 each leg
2) Weighted Sit-ups- 3�15-20
3) Hollow Rocks- 3�15-20
4) Standing Teapots- 3�12 each side�
As mentioned in this cycle we will be working on pull strength, setting up for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Today we will be attacking a version of Murph. However, the sets of gymnastic work will be mandated to bigger sets than most people use, building some muscle endurance.
WOD
�70% Murph�
1100m Run
70 Pullups
140 Pushups
210 Squats
1100m Run
Middle MUST be done in 10 sets of
7 Pullups
14 Pushups
21 Squats
COACH NOTE: Dont be afraid of this workout. It may look intimidating at first glance but if needed, like always, you can scale the length of the run and/or each movemen. That�s what your coaches are for. All skill levels can definitely accomplish today�s workout.
I�ve had a ton of fun coaching you all this week! There�s been a pretty good vibe and buzz around the gym lately and it�s awesome to be able to be a part of.
Today�s metcon should be handled as a sprint interval workout. This simply means that when it�s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!
-Jon Jon
Strength:
Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)
*rest about 2 minutes between sets
Metcon:
Teams of 2 (alternating every round, relay style):
6 Rounds:
200m Run
25 Wallballs
4 Rounds:
200m Run
25 GHD Situps (if there aren�t enough machines, x2 sit-ups)
We started off this week with a BANG! Today is no different. There is no strength work, which means that you should expect a metcon that is a little on the longer side. Have Fun!
-Jon Jon
Metcon:
A) 2 Rounds:
500m Run
15 Clean and Jerks
(RX: 135/95)(Sc: 115/75)
B) 2 Rounds:
500m Row
50 Air Squats
C) 2 Rounds:
1000m BIke
25 KB Swings
(RX: 55/35)(SC: 44/25)
Supplemental Work:
1) Bent Over Rows- 3�10
2) Lat Pull-downs- 3�10
3) DB Bench Press- 3�10
4) Seated DB Shoulder Press- 3�10
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