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)
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk
Find HS then 2 x 2-4 @80% �
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)
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�
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