Memorial Day “Murph”
1 class at 10:00am
Gym Party Afterwards
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
It’s here! It’s here! It’s time for Memorial Day “Murph”! We have been working all month to prepare for this.
If you have a weight vest, wear it. You must do the 1 mile run at the beginning and the end. You can break up the Pull Ups, Push Ups, and Air Squats in between any way you’d like.
You can do Murph as written on your own, you can do Half Murph, or you can do Partner Murph.
The workout today is meant to suck, it is a Hero Workout meant to honor the men and women who have served our country. Please remember that today.
We will have one great big group workout at 10:00am. We have plenty of space between the 2 rooms now! After everyone is done, we will fire up the grill, cook some meat, and enjoy some beverages. We will provide the meat, you provide some beverages and other food to eat.
With a Partner:
Farmer needs to get the Dog, Chicken, Feed Across the River
The Dog can’t be with the Chicken, the Chicken can’t be with the Feed. You can only carry one item across the river at a time
Use Sand Bag for Feed, Kettlebell for Chicken, Plate for Dog
Get all 3 items to the other side of the “river” and back to the starting point.
60 seconds of Burpees
60 seconds of Dumbbell Thrusters
Partners alternate rounds. Score is total number of reps.
Grab a partner and prepare for 20 minutes of super fantastic sucky fun! Alternate with your partner between 60 seconds of burpees and 60 seconds of dumbbell thrusters. Be sure to pace yourself for this one – 10 rounds is a lot!
50 Air Squats
Fun Friday – we are going to reverse limbo today! Turn up the limbo music and put a PVC between 2 boxes. We’ll go through the line and see who can jump the highest! I think that Coach Billie holds the record for this one…
After that, a simple and very effective couplet of 400m run and air squats. Your legs will thank you for this (not right away though, maybe later….)
The combination of running and squatting is always a good one since you use many of the same muscles. Those first few steps for that second run after those squats will be fun!
1RM Back Squat
10 Shoulder to Overhead (115/75)
15 Bar Facing Burpees
30 Lateral Bar Hops
Rest 1 minute between rounds
Today is the day – it’s one rep max effort Back Squat day! Time to see all of your hard work pay off! (Be sure to ring the bell and mark the accomplishments board when you get a new personal record today!)
After your general warm up and mobility, the Coach will put some time on the clock. Work through your warm up sets and then into some heavy triples, doubles, and singles. Be sure to leave enough rest time between those last heavy sets so your muscles have some time to recover.
After all those new PRs, you’ll prepare for the workout. Some shoulder to overhead (this can be shoulder press, push press, push jerk, or split jerk), some bar facing burpeess, and then some lateral hops to round it out. Bonus is that you get a 1 minute rest in between rounds. Not enough to catch your breath or slow your heart rate much, but enough to know you get a break so you can push hard during each round!
200 Double Unders
*3 Burpees every minute on the minute (and to start)
Time Cap: 8 minutes
20 Push Ups
30 Sit Ups
40 Air Squats
Rest 3 minutes
We are still working on those double unders this month – getting that first one, stringing some together, making them more efficient, doing them faster. We are towards the end of the month, so let’s see where we are at! How about 200 for time? AND add 3 burpees every minute on the minute (and to start) ?!?!
Everyone will work on double unders today. You won’t get better at them if you don’t practice doing them. And you will find that even if you can do them when you are fresh, once you get your heart rate up and are tired, it becomes a different skill. That is why we will perform 3 burpees every minute on the minute and to start.
After that, we are going to re-test our CFR Baseline Workout. We try to do this in spring and fall so you can check your progress with these bodyweight movements. Start with the 400m run, come inside and knock out 20 push ups, 30 sit ups, and 40 air squats. You have built in rest of 3 minutes after each round so you should push HARD!
10 Thrusters (135/95)
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
We are getting to the end of the month and soon we will be testing our one rep max effort power snatch. Today is a good day to really tweak that good technique, and if you can, add a few extra pounds each set.
Couplets are my favorite! They are usually more difficult because you go back and forth between just the 2 movements. You aren’t fully on board with going back to the first movement once you are done with the second movement.
Couplets are best with a heavy weightlifitng movement paired with a gymnastics or skill movement. Most people aren’t great at both. Smaller athletes have an easier time with the gymnastics/skill, larger athletes have an easier time throwing heavy weight around.
So, today we have a fun duo of heavy thrusters (135/95) and double unders. The good news is that the number of reps goes down each round!
These are heavy thrusters today – make sure to challenge yourself, but also choose a weight that you can do.
Also choose an appropriate scaling option for your double unders. You can be amazing at singles, but singles will never get you better at doubles. Your Coach can help you choose the best option.
5-5-5-5-5 (plus 3 warm up sets)
10 Handstand Push Ups
10 Toes to Bar
10 Russian Kettlebell Swing
We are going to back squat again today! If your form is great, you can try and add 5-10 pounds per working set. Be sure you are keeping your chest up, your butt back, and you are getting to that full squat depth.
Then we will put 12 minutes on the clock. During that time you are going to work on handstand push up (kipping, strict, or a suitable modification for you), then toes to bar (or a suitable modification), and Russian Kettlebell Swings.
We are working toward Murph coming up next week, so please be sure you challenge yourself to work on that shoulder strength, but do not tear your hands!
Assemble a team of 4-5 People
Your group must have:
2 – 1 gallon water jugs
Your group will make your way 1 mile down the bike path and back with all of your equipment as quickly as you can.
Hang Power Snatch
21 American Kettlebell Swings
21 Box Jumps
15 American Kettlebell Swings
15 Box Jumps
9 American Kettlebell Swings
9 Box Jumps
Our focus this month is the Power Snatch, today we are going to shorten it up a bit and focus on the power snatch from the hang (just above the knee) position. This will really allow us to focus on that second pull and getting the bar up overhead with the barbell locked out and shoulders active. If you find you can hang power snatch more than you can power snatch from the ground, it tells us that the start position might need some work.
After that, to work some more of that hip power, we will take on 21-15-9 of American Kettlebell Swings and Box Jumps (these box jumps will be lower than what you did yesterday) with a 400m run in between each set.
Make sure you are not sweeping the floor with those kettlebells. Keep a flat back and upright chest. Use your hips to propel the bell overhead. Your arms are just straps used to guide the kettlebell.