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 


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.