The park schedule is in ZenPlanner! We will be zooming from the park during the 6:30am, 12:00pm, and 5:30pm.


6 Minutes in Heaven


6 minute AMRAP 
100 Double Unders 
Max Rounds 
7 Burpees 
14 DB Front Squats 
Rest 3 

6 minute AMRAP 
100 Double Unders 
Max Rounds 
7 Burpees 
14 DB Hang Squat Cleans
Rest 3

6 min AMRAP 
100 Doubles 
Max Rounds
7 Burpees
14 DB Thrusters 
Rest 3

6 min AMRAP
 100 Doubles 
Max Rounds
7 Burpees 
14 DB Clusters 

Athletes: Four, 6 minute AMRAPs today.  Push the intensity as we have built in rest on the backend.  The DB movements can be done with a KB.  If you have two DB/KBs of the same weight it would work well, but it can also be done with a single.   Double should take between 1-2 minutes leaving you with 5-6 minutes to push the pace on the couplet. 


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. 


The park schedule is in ZenPlanner! We will be zooming from the park during the 6:30am, 12:00pm, and 5:30pm.


Hit the Pavement


12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
400 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
600 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
800 M Run
12 Single Arm DB Clean (from floor- 6 per side) 
24 Goblet Lunges 
1,000 M Run

Athletes: For our park workout today we will mark off a 100M out 100M back to your cone running course.  So for each run you will add a lap.  If you have a heavier option today is a good day to pick it. We are not going overhead so the cleans are a little more friendly compared to a snatch.  Overall we are looking for the workout to take 18-25 minutes. 


Park Schedule is in Zen Planner! We will be zooming from the park for the 6:30am, 12:00pm, and 5:30pm


Grip and Sit


3:00 on 1:00 Off 6 Rounds 
20 Single Arm Row (10 per side) 
20 Sit ups 
100 M Farmers Carry 
Max Push ups 


Core


20 opposite knee/opposite elbow mountain climbers
:20 High Plank
10 Hollow Rocks
:20 Hollow Hold 
Rest 1 minute

6 Rounds


Endurance


Every 3:00 for 21 minutes 
400 M Run
(run fast, rest with remaining time, score slowest round) 


Gymnastics 


:20 Handstand Hold 
10 Strict Press Each Side 
20 Bench/chair Dips 
6 Rounds 


PARK WOD 

**reminder we are running a park workout this Thursday only


1 Minute at Each Station 
10 M Shuttle Runs 
Prisoner Squat 
DB/KB Deadlift
Sit up 
Reverse Plank (no score just hold!)
5 Rounds 
Score = total Shuttle Runs, Squats, DL and Sit ups 


“To Infinity” 


Every 3:00 for 6 Rounds  
10 Reverse Burpees
20 Goblet Lunges 
Max DB Hang Clean and Jerk 


Core


Every 2 Minutes for 12 minutes 
20 Flutter Kicks 
20 Heel Taps for Core 
10-15 V ups 
Max Superman Hold 

Athletes: Today we have 3:00 rounds with no rest.  The reverse burpees and goblet lunges should take about 90-120 seconds.  Leaving you with 1:00 for DB hang clean and jerks.  Try to accumulate 20+ each round.  Choose a load where you can go unbroken for a full minute. 


Strength 


10 Tempo RDL (No tempo on the way up, 5 second hold at the top then 5 second decent) 
12 Glute Bridge 
10 Side Plank rotations 
4 Rounds (Not for speed) 


Workout 


Climb the ladder for 12 minutes 
10-20-30-40-50…
Russian KB Swings 
Sit ups 
Double Unders 

Athletes: The day after Murph is always a hard one to fit in! If you are beat up take some time for self care today.  If you feel good then the workout should be a good recovery to keep the body moving! Some strength that focuses on the hammies and gluets.  Into a 12 minute AMRAP where you should be able to push the pace. 


Endurance


“Death by 10 meter sprints”
Minute 1.) One 10m Sprint
Minute 2.) Two 10m Sprints
Minute 3.) Three 10m Sprints
… And so on until you fail.


Memorial Day Murph

10 am on Zoom will be the only class today! We decided to go all virtual because there was only 3 sign ups for the small group meet ups.


Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme pain in your biceps/forearms.  We will provide progression below! 

The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.


MURPH
1 Mile Run 
100 Pull ups (sit ups) 
200 Push ups 
300 Squats 
1 Mile Run 


Ideas to break up Murph


3/6/9 for 33 Rounds + 1 Round of 1/2/3


A great place to start if you are doing Murph for the first time.  Small easy sets that you can continue to chip away! 


5/10/15 for 20 Rounds


If 5 pull ups is not a problem then this is the classic rep scheme to hit.  The push ups are usually what breaks down after round 10.  If that is the case you can always do 5 Push ups, 5 Pull ups 5 Push ups 15 Air squats. 


10/20/30 for 10 Rounds


If you’re a ninja this is your scheme.  Hitting the big sets will pay off if you can minimize the rest. 


20/40/60 for 5 Rounds


Done at the 2016 CrossFit Games. All athletes were required to do the same rep scheme for competition purposes.


100/200/300


Un-Partitioned Murph.  This is not “how it should be done” it is just a hard way to do it.  Please make sure you have experience and have been working on pull ups if you choose this route. 


NO CORE TODAY