Today we honor Lt. Michael Murphy, Navy SEAL, who was posthumously awarded the Medal of Honor for his brave actions during Operation “Red Wing”. If you haven’t already read the book, and you want to know the story behind the man, check out “Lone Survivor” by Marcus Luttrell. We also do this workout in honor of the upcoming Memorial Day weekend in which we remember ALL of those who have given the ultimate sacrifice for our Nation.

Warm-up

10 x Hanging Shoulder Shrugs
10 x Inchworms, no push up
8 x Scapular Prep work
20 x Plank Lunges

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Partition the pull ups, push ups, and squats any way you want to.

Scaling options: Our beginner to intermediate folks will be doing “Half Murph”.  If you want to do this workout with a friend/buddy you can do “Team Murph”, where you both will split the runs and reps in half with only one partner working at a time.

This past weekend several of our members took on the Goruck Challenge in Orlando. It was 12 hours of Good Livin’. We are all very proud of your accomplishment. Congrats to the newest GRT’s Kirk, Gary, Daniel, Ashley, Keith, and Jimmy. Denny and Stacey added another GRC to their list. A special thanks to Seth and Troy for taking pictures of our team during and after the event.

Warm-up

400m Row at 20 S/M
then two sets of:
10 Banded Good Mornings
10 Banded Side Step, Right
10 Banded Side Step, Left
10 Banded 1-arm OHP, Right
10 Banded 1-arm OHP, Left
(OHP-ladies use red, men
use purple; anchor band around
same side foot.

then, with barbell:
5 x Muscle Clean
5 x Strict Press
5 x Hang Power Clean
5 x Push Press
5 x Power Clean
5 x Push/Split Jerk

Strength

Clean and Jerk
(Take 15 minutes to build to a heavy single)

Metcon

Four sets for max reps of cleans
against a 2-minute running clock,
with 2 minutes of rest between sets:
Row 250 Meters
Power Cleans (135/95 lbs)

Rx + = Squat Cleans

Main – CrossFit

Warm-up (No Measure)

Two sets of:
50 Double Unders (or 1 min, jump rope)
12 x KB Goblet Squats
10 x Mountain Climbers R/L = 1
8 x Hanging Scapular Prep Work

Back Squat (3,2,1 – 3,2,1)

A2. DB 1-arm Trap 3 Raise, 3 x 8-10 reps @ 2111
(do these after every odd set of Back Squats)

Metcon (Time)

Box Jumps must be step down today. Step ups will be allowed for Rx.
For NPU Burpee you must come into a FULL plank position with your elbow, hips, and knees locked out.
12 minute Amrap
20 Box Jumps (24/20)
15 Toes to Bar
10 NPU Burpee

Get your mind right, before every workout. You might see some magic happen.

Warm-up

Two sets of:
50 Double Unders (or 1 min, jump rope)
12 x KB Goblet Squats
10 x Mountain Climbers R/L = 1
8 x Hanging Scapular Prep Work

Strength

A1.  Back Squat Waveload of, x 3,2,1 – 3,2,1
A2. DB 1-arm Trap 3 Raise, 3 x 8-10 reps @ 2111
(do these after every odd set of Back Squats) 

Metcon

12 minute Amrap
20 Box Jumps (24/20)
15 Toes to Bar
10 NPU Burpee

Box Jumps must be step down today. Step ups will be allowed for Rx.
For NPU Burpee you must come into a FULL plank position with your elbow, hips, and knees locked out.

Good luck to our members that are doing the Goruck Challenge in Orlando and the Goruck Heavy in Washington DC this weekend. We know you’re ready so just keep Calm and Ruck On!

Warm-up

Two Sets of:
400m Row
maintain 20 S/M without deviating from
from your average 500m pace.
Ring FLR x 60 seconds
10 x Switch Lunges, R/L = 1 rep
10 x Strict Pull Ups
Sub with 5 reps @ 30X2
15 x GHD Extensions

Metcon

5 Rounds for time:
50ft OH Walking Lunge (45/25)
21 Burpees

Wednesday, May 22nd

We will hold the annual Memorial Day Murph Hero workout for ALL classes.  The staff will be out of town during the Memorial Day weekend so have have designated the 22nd for the MDM Fundraiser.  If you wish to get the MDM t-shirt and contribute to the fundraiser you can go here to do so.  This workout is of course scaleable for all levels of fitness.  You can also get together with a friend and do the “Team Murph” version.  To add to the workout some of you may want to use a weight vest or ruck sack.

Warm-up

2 minutes Jump Rope
10 x Forward lunge Elbow to Instep
1 minute Side Bridge/ side
8 x Iron Cross/side
8 x Scorpion/side

Strength

A1. Turkish Get Up (3 x 5/arm; 60 second rest)
A2. Rope Slams 3 x 20; rest 2 minutes

B.  Sled Pulls, 3 x 50m

Rest 2 minutes b/n sets
Do 50m Forward, then
Do 50m Backward

Metcon

Airdyne
3 minute Warm Up
30 seconds x 85%
30 seconds x 50%
x 15
2 minute Cool down

Record average watts used for both 85% and 50%

Main – CrossFit

Warm-up (No Measure)

2 minutes Jump Rope
10 x Forward lunge Elbow to Instep
1 minute Side Bridge/ side
8 x Iron Cross/side
8 x Scorpion/side

Turkish Get Up (3 x 5/arm; 60 second rest)

A2. Rope Slams 3 x 20; rest 2 minutes

Sled Pulls (3 x 50m)

Rest 2 minutes b/n sets
Do 50m Forward, then
Do 50m Backward

Metcon (No Measure)

Airdyne
3 minute Warm Up
30 seconds x 85%
30 seconds x 50%
x 15
2 minute Cool down

In comments, record average watts used for both 85% and 50%

Ensign is the entry-level commissioned officer’s rank in the U.S. Navy, and is equivilent to the rank of Second Lieutenant in the other armed services. Ensigns generally serve on naval vessels as division officers, responsible for leading a crew of seamen and petty officers in a specific division like engineering or administration. As junior officers, Ensigns also engage in on-the-job training and receive mentoring and training from superior officers and experienced petty officers.

Warm-up

Two Sets of:
Banded Good Mornings x 15
Banded Side Step Right x 15
Banded Side Step Left x 15
Banded Front Squats x 10
then, w/ barbell
5 x Muscle Clean
5 x Hang Power Clean
5 x Power Clean
5 x Front Squat

Strength

2-Position Power Clean 4 x 1.1.1

Rest 3 minutes b/n sets
Rest 20 seconds b/n reps
The point today is to focus not so much on load,
but rather technical proficiency of the 2-positions.
Power Clean + Hang Power Clean = 1 rep

Conditioning

“The Ensign”

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155/105 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Compare to November 27, 2009

Congratulations goes out to Chris and Carmen. They recently returned from a trip to Scotland where they were married. Together they lost a combined 60lbs in preparation for the big event. Well done and keep it up.

Warm-up

Take 5 minutes to work on Shoulder mobility. Refer to “Pressing” posters
Two Sets of:
250m Row
12 Push Ups
12 RKBS
12 WBS, no squat

Strength

Shoulder Press, 4 x 3-5, @21X1; rest 2-3 minutes

Work on hip mobility b/n sets.
1.) Hip External Rotation on box
2.) Quad Couch Stretch against wall

Conditioning

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

You choose KB load. Record KB # and total reps of pull ups
Scaling:
Row 400m if your 500m row is over 2:10
Sub pull ups with ring rows if needed. No banded pull ups.
Do russian KBS if you have ANY current shoulder issues.

Red Team ready to take it to the MayFaire 5k. Thanks to all of you that came out, both the runners and supporters. It was another great time for our members and staff.

Warm-up

2 minute Airdyne or Row
Banded squat hold x 1 minute
Banded Lunges x 10 ea. leg
for both, bands are anchored to pole
Inchworm x 8
1-leg Supine Hip Press x 8/leg, slow
8 x Cossack Lunge, each leg @2201

Begin progressive loading for BS, then move into your 5 x working sets.

Strength

A1.  Back Squat,  5 x 3-5 @30X1; rest 60 seconds
A2. DB Elbow in Knee Shoulder External Rotation
      Take 10% of your CGBP 1RM and use that as
      as your DB load. Do 3 x 10-12 reps.

Some of you did 3RM CGBP last week. You can use that to figure out your projected 1RM

Conditioning

25-20-15-10-5
DB Goblet Squat (50/35)
50-40-30-20-10
Double Unders