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.
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!
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!
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.
5 Pull Ups
10 Push Ups
15 Air Squats
20 Pulls on the Rower
Partners alternate rounds. One person works while the other rests.
Score is total number of calories, and number of rounds.
10 minutes to work on technique
Getting that first double under
Stringing double unders together
Making them more efficient
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Double Unders
We are going to spend some time working on our jump rope skills today. First work on getting that first double under, then work on stringing some together. After that, work on making your double unders more efficient.
To work on our endurance today we are going to tackle this nice little chipper affectionately known as “Filthy Fifty”. You should all know by now that is a workout has a name, it’s a doozy…
It has been said that Filthy Fifty is one of the most brutal named workouts – a wide range of 10 movements that you have to be good at. Most people tend to struggle once they get to the knees to elbow.
From Men’s Fitness Magazine:
“This workout does a good job conveying the basics, and the madness, of CrossFit. This WOD gets to a lot of people at the knees to elbows stage. The Filthy 50 is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio. The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit. “
Pace yourself. Scale as needed. Modify as needed. Please do not drop empty barbells, even from knee or ankle height. It bends the bar and/or collars and then the barbells don’t spin when you lift heavy things.
Working in teams of 2:
10 Pull Ups/Ring Rows
10 Calorie Row
5 Burpees over the Rower
*Partner 1 completes full round before switching with partner 2.
Tabata Double Unders
Death by Murph
Each minute you’ll add one more rep of each until you can’t complete all the reps of all the movements in the minute.
Murph is coming.
With a continuously running clock do one pull-up, push up, air squat the first minute, two pull-ups, push ups, air squats the second minute, three pull-ups, push ups, air squats the third minute… continuing as long as you are able.
One you fail to complete all of the reps, take the next full minute off, subtract 1 rep of each movement from the last successful round completed, and do that many reps per movement for the rest of the time. 20 minute time cap.
Score is number of minutes completed.
For time, with a partner (one person working at a time except for the runs)
100 Double Unders
100 Sit Ups
100 Pull Ups
100 Wall Balls
100 Kettlebell Swings
100 Second Plank Hold
100 Knees to Elbow
Partner up and split the reps of 100 any way you’d like. Must do all of the reps before moving on to the next movement and must do them in order. Both partners run the 200m together and must both be back before anyone can start movement reps.
If you have double unders, do 100 for time, then work on triple unders
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
May not break up movements, must do 100 of each before moving to next movement.
We are going to work on our double unders today! We’ll put 6 minutes on the clock and if you are proficient at double unders, you will knock out 100 and then try working on some triple unders.
You can work on getting that first double under, stringing several together, or making them more proficient.
We are then going to tackle a fan favorite “Angie”. (I was just kidding about the fan favorite thing, I don’t know anyone that loves this workout…)
You know that “Murph” is coming up this Memorial Day, so we need to start getting ready. No better way than to knock out 100 each of pull ups, push ups, sit ups, and air squats.
Please do not let your hands tear on these pull ups today. Take good care of your hands – don’t let your callouses get too big, limit your use of chalk (the friction anc grip can cause the rips), and if you feel your hands are getting too close to ripping, please change to ring rows.
If you aren’t able to do 100 pull ups today, you will scale by doing ring rows. You can move the rings up and use a more vertical pull to make them harder, you can scale as needed to get all 100 done. We won’t be doing jumping pull ups today. The negative/concentric movement on the way down after your chin gets over the bar and too many jumping pull ups is a known risk factor for rhabdo.
Arms start all the way locked out, lower your body to the floor in a tight plank position, your chest and hips should hit the floor at the same time, your knees should not. Modify by placing your hands on an elevated surface – you will still be doing the same movement and gaining all that valuable strength and muscle memory of good form, but that elevated position will alleviate some body weight.
Butterfly your feet to disengage your hip flexors and quads. Hands hit the floor behind you and then the floor in front of your feet. Make sure your shoulders come all the way forward of your hips – full range of motion, no crunches here!
Virtuosity is the name of the game here. Make sure you start standing tall. Clench your butt cheeks, prepare to get sucker punched in the gut, take a deep breath, send your butt back like you are sitting on a chair, oush your knees out, and go down until the crease of your hips goes below the top of your knee. When you stand all the way up, be sure to fully extend and push your hips forward (clench your cheeks.)
You will be doing all 100 reps of each movement before moving on to the next movement. Figure out a way to break up these sets of 100.