Zoom Yoga at 9:00am with Coach Laura
Zoom Book Club at 3:00pm with Kelsea


Endurance


100m Sprint
400m Jog
100m Sprint
300m Jog
100m Sprint
200m Jog
100m Sprint
100m Jog
Rest 3 Minutes 
3 Rounds 


Gymnastics


No gymnastics today- rest up for Murph TOMORROW! 


Join us on Zoom at 9:00am


Strength 


:40 on :20 off for 12 minutes 
Even: Max Single Leg RDL 
Odd: Max Glute Bridge Hold Floor Press 


“Jumpin Jumpin”


300 Double Unders 
then 
21-15-9
KB Swing
Sluster

Sluster= with a KB/DB, one rep= one snatch into one thruster into one OH reverse lunge. Alternate sides. 


This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community!


Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the workout via Zoom and then re-grouping at 11:30am for a brief celebratory happy hour with your beverage of choice (adult or otherwise).

If you would like to meet up with members to complete this workout outside together (from a safe distance), please sign up HERE before 8pm Saturday.


The Workout

Murph RX is:

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

*option to use a weight vest*

This is a HIGH volume workout under normal circumstances. Please PLEASE scale appropriately to avoid injury and so you can keep training this week.

We highly recommend subbing sit ups for pull ups. If you have access to a pull up bar that requires you to do strict pull ups, we recommend you cut the number down from 100.

Doing this workout as written is challenging. If you have never done it as written (unpartitioned), this is not the year to try. Below are two common partitioned options:


1 Mile Run 1 Mile Run
10 Rounds 20 Rounds
10 sit ups/pull ups OR 5 sit ups/pull ups
20 push ups 10 push ups
30 air squats 15 air squats
1 Mile Run 1 Mile Run


You can choose to cut the amount of rounds or the number of reps in each round to scale the overall volume. You can also partition the running by hitting a 400m run before each round for 8 rounds or an 800m run before each round for 4 rounds.


Who is Murph?


In memory of Navy Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005. When his team came under fire from a much larger enemy force, LT.  Murph knowingly left his position of cover to get a clear signal in order to communicate with his headquarters, the U.S. Navy said. He died fighting. 

This workout was one of his favorites. He had named it ‘Body Armor’. It was renamed ‘Murph’ in his memory and was first posted on August 18, 2005. It is completed every year on Memorial Day by Crossfitters and Navy SEALs alike.

In 2014, The Murph Challenge became the official fundraiser of the Lt. Michael P. Murphy Memorial Scholarship Foundation. Since 2014, the organization started by Murphy’s family has raised more than $1 million.


Join us on Zoom at 12:00pm or 5:00pm


“Power Move”


4 Burpee Broad Jumps (4 feet) 
6 DB Front Squat 
8 DB Push Press (4 per side, hold 2 press 1) 
18 min AMRAP 

Athletes: Today we hit a longer AMRAP. We have a burpee broad jump, no lunges this time.  Directly into DB work.  Can anyone maintain 1 minute per round pace throughout the work out.  The first few rounds will be quick, then it will start to compound. Choose a load that is moderate.  You should be unbroken on the squats and directly into the PP.  Ideally this is done with 2 DBs.  Hold two on the FS and hold two on the PP but just press one.  If you only have a single DB then just hit 4 PP on each side. 


Endurance 


20-1 Burpees
200m Run after each set

20 burpees
200m run
19 burpees
200m run…etc

Athletes: Lets get sweaty! Be sure to record this one in SugarWOD so we can fist bump the effort! 


Gymnastics


WEEK 2 of working on handstands

Option 1:8-10 attempts Handstand Floaters

If you are working on your freestanding handstand then attempt this exercises.  Make sure you feel comfortable kicking up against a wall and supporting your weight.

Option 2:6-8 Box Handstand Hold :20

Try to get the box a little higher today. Work a nice press and hold position.  Between sets practice tuck ups/kick ups.  See video for demo.

Strength
5 Strict HSPU or Negatives 
10 Single Arm Kneeling Arnold Presses 
15 Bent over Y’s (5’s or just fist) 
4-5 Rounds 


Join us on Zoom at 7:30am, 12:00pm or 5:00pm


“Top It Off” 


3 minutes on :30 Rest
20 Shoulder Taps 
200 M Run 
8-10 Single Arm Devil’s Press 
Max V ups
6 Rounds

Athletes: Be sure you find a pace you can stick with.  The devil’s press have a range because they will be the deciding factor on how much time you have left for V ups.  Try to leave about :30 seconds for V ups.   Total V ups is your score! The rest interval is short today.  Timing might be harder to track, but it is always good to vary the forced rest.  :30 will go quick!


Core


:20 on :10 off
Opposite side Mountain Climber
Body Saw
Hollow Hold
Flutter Kicks
8 Rounds


Join us on Zoom at 12:00pm or 5:00pm


Strength


4 Single Arm Plank Isometric Hold (hold for 5 seconds on each rep) (4 per side)
6 High Box Jumps or Tuck Jumps  
10 Single Leg Glute Bridge (10 each side) 
4-5 Rounds depending on loads


“Walk It Out”


20 Walking Lunges (go weighted for more of a challenge) 
16 Gorilla Rows  (8 each arm) 
200 M Single arm Farmers Carry/Suitcase Carry
4 Rounds 

Athletes: Today we get after some strength work then get a good a sweat in.  For the strength we have a new movement the single arm plank isometric hold.  We put up a video about the movement, try to find a weight that gets challenging in the end.  For the workout, grip will be come a factor.  Choose a load you can go unbroken with on your 200 M carries.  


Join us on Zoom at 7:30am, 12:00pm, or 5:00pm

Don’t forget to put your Annie time in SugarWOD today!


“Choose Your Flavor” 


75 Burpees
100 Alt DB Snatch 
175 Air Squats 

**Complete in any order you choose. 30 min Cap**

Tell us your scheme in SugarWOD! 

Athletes: Be sure to get the lower back warmed up and ready to move some weight off the ground. Pick your own scheme today! Straight through is usually the more challenging option.  If you are going for speed come up with a scheme that breaks the reps up into smaller sets.  Or we have seen people do something like Every 2 minutes- 7 burpees, 10 Alt DB Snatch Max Air Squats for 10 rnds, then finish what is left over! 


CORE


EMOM for 8 minutes 
20 Russian Twist 
:15 Tuck Hold 
Max Toes Touches 

For toe touches lay flat on your back.  Legs straight up, heels facing the sky.  While keep your legs straight sit up and reach for your toes.  You should have about :20 seconds for toe touches.  Remember no break here will make it hard as the minutes compound.  Be sure to plan :10 rest before the next minute starts up. 


Today on Zoom:
9:00am Yoga with Coach Laura
3:00pm Book Club with Kelsea


Endurance


Sundays are for Sprints
200 M Sprint
Rest :60
10 Rounds 

Get after the speed and power today.  This can be as hard as you want to make it! 


Gymnastics

 Warm up 
10 Scap Pull ups
10 Single Arm DB Pull overs 
10 Unweighted Gorilla Rows 
4 Rounds

Pulling Strength  
4 Strict Pull ups 
:10 Hold at 90 on pull up bar
:20 Scap Push ups 
10 Hammer Curls 
Rest 
6-8 Rnds 


Workout with your IA fam on Zoom at 9:00am today!!


Mystery Jump


30 DB Push Press 
30 Russian KB Swing 
30 Box Jump or Knee Jump or Quarter Squat Jump 

40 DB Push Press 
40 Russian Swings 
40 Prison Air Squats 

30 DB Push Press
30 Russian Swings 
30 Box Jumps or Knee Jump or Quarter Squat Jump 

40 DB Push Press 
40 Russian Swings 
40 Prison Air Squats 

Athletes- Box jumps today! Get creative if you can, but stay safe we have two options that we go over in our video demo which is up on the website.  We also introduce the prison air squat.  Focus on pulling those elbows back to get the most out of this movement.  Lazy elbows make for… a weak back! Nobody wants that!