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.

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.


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. 


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


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


No gymnastics today- rest up for Murph TOMORROW! 

Join us on Zoom at 9:00am


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

“Jumpin Jumpin”

300 Double Unders 
KB Swing

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

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. 


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! 


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.

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!


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