Memorial Day Murph – Strategy and Scaling

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. After his passing, it was referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

(For more on this story: read the book or watch the movie Lone Survivor based on the events of Michael Murphy’s last mission)

 

Date/Time:

This year CFSA is doing Murph on Saturday, May 26th. We’ll be holding our regular classes at 9:30am and 10:30am. Afterwards, we’ll have a cookout and potluck at 11:30am.

Scaling:

This is a long workout. Typically it should take no less than 30 minutes and could take up to an hour for advanced athletes who are doing the Rx version (or with a vest).

This year, we are going with the following versions of Murph:

Alpha (Rx Only) ** Bravo Charlie Delta (Team)
Run 1 mile Run 0.75 mile Run 0.5 mile Run 1 mile (both)
100 Pull-Ups 75 Pull-Ups 50 Pull-Ups 50 Pull-Ups (each)
200 Push-Ups 150 Push-Ups 100 Push-Ups 100 Push-Ups (each)
300 Squats 200 Squats 150 Squats 150 Squats (each)
Run 1 mile Run 0.75 mile Run 0.5 mile Run 1 mile (both)
 

Do this if you have been training 4-5 days/week consistently for a year or more. Consider adding a vest only if you have done a full Murph without the vest before. Rx’d only.

 

Recommended if you have been training 3-5 days/week for over 6 months. Open to more experienced athletes. Can be scaled further thru movement substitutions.

 

Recommended if you have been training for less than 6 months. Open to all. Can be scaled further thru movement substitutions.

 

Recommended if you have been training for less than 6 months. Open to all. Can be scaled further thru movement substitutions.

 

If you cannot run, you may substitute with rowing:

  • Alpha: 2000m row
  • Bravo: 1500m row
  • Charlie: 1000m row
  • Delta: 2000m row (both partners row this distance in parallel)

Any of the above versions, except for ALPHA, can be scaled further with the following substitutions:

  • Pull-Up → Banded Pull-Up or Ring Row
  • Push-Up → Knee Push-Up
  • Air Squat → KB Deadlift (in case of a knee injury)

 

Strategy:

The old school Rx version of Murph called for a mile run, followed by all 100 pull-ups, then all 200 pull-ups, then all 300 air squats, and finally a second mile run. That is a VERY difficult version that is only recommended for highly advanced athletes (3+ years of CrossFit) with high proficiency in gymnastics movements.

Another RX way to approach this workout is to break up the bodyweight movements into “rounds”. The most common approach is the following:

Run 1 mile

Then perform 20 rounds of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Run 1 mile

 

Note that this approach can also be used for Bravo, Charlie or Delta.

Bravo:

Run 0.75 mile. Then perform 15 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.75 mile.

Charlie:

Run 0.5 mile. Then perform 10 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.5 mile.

Delta:

Run 1 mile with your partner. Alternate 20 rounds of 5 pull-ups / 10 push-ups / 15 air squats (each partner doing 10 rounds). Run 1 mile.

 

Choose your version and scaling option(s) wisely. If this takes you 20 mins or less, it was probably too easy. At the same time, you don’t want to be taking breaks that are over a minute long between sets of pull-ups or push-ups, that’s too hard and likely not safe. Remember you can always change your scaling option mid-way through the workout if that sets you up for a better chance of success.

See you on Saturday.

Weekly Programming: 0521 – 0527

Monday, May 21, 2018

L200

A.
Bench Press: Max for Day

B.
10 Minute AMRAP:
– 10 Ring Dips
– 15 Box Jumps 24/20″

L100

A.
Pendlay Row: 5 x 5

B.
10 Minute AMRAP:
– 10 Push Ups
– 20 Alt. Lunge Jumps

 


Tuesday, May 22, 2018

L200

A.
Pause Front Squat: 6 x 1
*Add weight each set. Rest 2 minutes between sets. Tempo is 3-2-1.

B.
Three 2-Minute Rounds:
– Row 250m/200m
– Max Hang Squat Cleans (135/95)
*Rest 2 minutes between rounds.

L100

A.
Hang Power Snatch: 5 x 5

B.
Three 2-Minute Rounds:
– Row 250m
– Max Goblet Squats
*Rest 2 minutes between rounds.

 


Wednesday, May 23, 2018

L200

A.
Kipping Skill Work

B.
15 Minute EMOTM:
– Minute 1: 20 Russian KBS (70/53)
– Minute 3: 10 C2B
– Minute 4: 10 L/R KB Push Presses (70/53)

If you fail to complete the work required in any minute, rest the following minute.

L100

B.
15 Minute EMOTM:
– Minute 1: 8 DB Strict Press
– Minute 2: 10 Burpees
– Minute 3: 8 Pull Ups

 


Thursday, May 24, 2018

L200

A.
OHS: 2, 2, 2, 2, 2
*Add weight every set.

B.
For Time:
– Run 600m
– 30 OHS 115/75
– Run 600m

L100

A.
Running Skill Work

B.
For Time:
– Run 600m
– 75 Russian KBS
– Run 600m

 


Friday, May 25, 2018

L200

A.
HSPU Skill work

B.
Three Rounds for Time:
– 15 Deadlift (225/135)
– 15 HSPU

L100

B.
Three Rounds for Time:
– 20 Box Jumps
– 20 Alt. DB Snatches
– 20 Mountain Climbers

 


Saturday, May 26, 2018

L100 and L200

A.
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

 


Sunday, May 27, 2018

L100 and L200

A.
Teams of 2

AMRAP 16:
– 30 Power Snatches 95/65
– 30 Rowing Calories
– 60 Double Unders

 


CFSA Bright Spots – Eoin Byrne

When we turn the bright spot on members, we want the focus to be on them — and sometimes, it’s because of the light they bring to our community!

 

Eoin Byrne dove right in to this whole CrossFit thing, crushed his first Open, and has been a team player and friendly face in the gym since Day One. So we asked him a few questions…

 

What brought you to CrossFit/CFSA in the first place?  I have been training on and off for about 5 years but could never settle into any steady routine beyond 2 / 3 months. CrossFit was recommended to me because I lack the motivation to do the necessary work alone in the gym. I am a very social person so the team dynamic appealed to me.

  

What was your first impression? How has that changed? My first impression was honestly really positive.  The trainers were all so accommodating and encouraging.  I enjoyed my first session and realized that CrossFit folks were down to earth and could also enjoy the odd laugh during the class. My first impression has not changed so much except personally I have become more goal oriented.  I now care less about how I look cosmetically, rather how fit I am and how much range of motion I can achieve.

 

What was your first “bright spot” or moment of success?  During the open, in 18.3, I was able to do a full set of chin over bar pull ups…  I was shocked, I think my judge was also.

 

What’s your favorite CFSA memory?  My favorite CSFA memory should be my pull up achievement in 18.3 but its is actually just the memory of getting to know the other athletes in the gym over the past weeks.  Being new to living in the DMV and indeed new to the US, it has been great to have a social outlet that is not my job and not a bar. I have found CFSA to be a really open and welcoming environment.

With regard to health and fitness what are you working on or working toward now?  I am actively working on my mobility.  After about 2 months I grew frustrated with certain aspects of my mobility.  Specifically I could not reach the required squat depth. I spoke to coach Meredyth who suggested that I do some focused (personal training) with (Coach) Caroline.  During these sessions we focus on my mobility with the goal of properly reaching a good squat depth. She also designed a simple plan for me to follow before each workout.  Caroline has been invaluable. While I am not there yet, I have made significant progress. Other than that, I hope to join the (level) 200 class by the end of the summer.

Weekly Programming: 0514 – 0520

Monday, May 14, 2018

L200

A.
E2MOTM for 12 Minutes (6 Sets):
– 1 Clean & Jerk
*Add weight each set.

B.
“Grace”
For Time:
– 30 Ground to Overhead (135/95)

L100

A.
Hang Power Clean: 3 x 5

B.
For Time:
– 350m Row
– 30 Russian KBS
– 350m Row

 


Tuesday, May 15, 2018

L200

A.
Ring dip skill work

B.
Three Rounds for Time:
– 400m Run
– 15 T2B
– 15 Ring Dips

L100

A.
Kipping Skill Work

B.
12 Minutes AMRAP:
– 200m Run
– 15 Hanging Knee Raises
– 10 Push Ups

 


Wednesday, May 16, 2018

L200

A.
Back Squat: 4 x 4
*At 80% of 1RM.

Then:

Back Squat: 1 x Max Reps
*At 85% of 1RM.

B.
10 Minute AMRAP:
– 5 Burpee Pull Ups
– 10 Alt. DB Snatches (50/35)
– 10 Box Jumps 24/20″

L100

A.
Back Squat: 4 x 8

B.
8 Minute AMRAP:
– 10 Ring Rows
– 20 Air Squats

 


Thursday, May 17, 2018

L200

A.
N/A

B.
18 Minutes AMRAP:
– 60 Double Unders
– 10 Deadlift (225/135)
– 15 Wallballs 20/14#

L100

A.
Row Skill Work

B.
Three Rounds for TIme:
– Row 400m/300m
– 20 Alt. Mountain Climbers
– 15 Wall Balls

 


Friday, May 18, 2018

L200

A.
Push Jerk: 5 x 5

B.
3 RFT:
– Row 400/300m
– 20 Push Jerk 95/65

Time cap 12 mins

L100

A.
Strict Press: 3 x 5

B.
Three Rounds:
– 30 Seconds Burpees
– 30 Seconds Rest
– 30 Seconds DB Push Press
– 30 Seconds Rest
– 30 Seconds Box Jumps
– 30 Seconds Rest
*Score is total reps.

 


Saturday, May 19, 2018

L100 and L200

A.
IN TEAMS OF FOUR

20 Minute AMRAP:
– Station 1: 500m Row
– Station 2: 30 Thrusters (75/55)
– Station 3: 20 Pull Ups
– Station 4: Rest
*Rotate only once all athletes complete work at their station.

 


Sunday, May 20, 2018

L100 and L200

A.
HSPU Skill Work

B.
For Time:
– 400m Run
– 21 HSPU
– 400m Run
– 18 HSPU
– 400m Run
– 15 HSPU
– 400m Run
– 12 HSPU

 


Weekly Programming: 0507 – 0513

Monday, May 07, 2018

L200

A.
Deadlift: 4, 4, 4, 4, 4

B.
Two 2 Minute Rounds:
– Row (300m/250m)
– Max Burpee Box Jump Overs (24/20)
*Rest 2 minutes between rounds. Score is total Burpee Box Jump Overs.

L100

A.
Deadlift: 4 x 4

B.
Two 2 Minute Rounds:
– 200m Sprint
– Max Burpees
*Rest 2 minutes between rounds. Score is total Burpees.

 


Tuesday, May 08, 2018

L200

A.
8 Minute AMRAP:
– 5 HSPU
– 10 Thrusters (95/65)

Rest 5 minutes, then:

8 Minute AMRAP:
– 40 Double Unders
– 10 Pull Ups

L100

A.
13 Minute AMRAP:
– 10 DB Push Press
– 10 Box Jumps
– 10 Calories on rower

 


Wednesday, May 09, 2018

L200

A.
Snatch: 5 x 3

B.
Run 1 mile

L100

A.
Double Under Skill Work

B.
12 Minute AMRAP:
– 20 Double Unders
– 10 Pushups
– 20 Russian KBS

 


Thursday, May 10, 2018

L200

A.
Skill Work: Bar Muscle Up

B.
3 Rounds for Time:
– 400m Run
– 20 Goblet Squat (53/35)
– 5 Bar Muscle Ups

L100

A.
Hang Power Snatch: 4 x 3

B.
5 Rounds for Time:
– 200m Run
– 10 Pull Ups

 


Friday, May 11, 2018

L200

A.
Pause Front Squat: 2, 2, 2, 2, 2
*Tempo is 3-2-1. Build over the course of five sets to a heavy double.

B.
10 Minute AMRAP:
– 1 Deadlift (115/75)
– 1 Hang Power Clean
– 1 Front Squat
– 1 Push Press
*Anytime barbell settles on ground, perform 5 burpees.

L100

A.
Back Squat: 5 x 5

B.
10 Minute AMRAP:
– 10 Db Snatches
– 15 Air Squats

 


Saturday, May 12, 2018

L100 and L200

A.
IN TEAMS OF FOUR

24 Minute AMRAP:
– Station 1: 10 Burpees
– Station 2: 15 Wall Ball (20/14)
– Station 3: 12 Box Jumps (24/20)
– Station 4: OH Plate Hold (25/15)
*Partners can only rotate once everyone has completed work at their station. If partner at Station 4 drops plate, team must stop and run 200m together.

 


Sunday, May 13, 2018

L100 and L200

A.
Sprint: 4 x 100m

B.
“Volkswagen”
For Quality:
21-15-9
– Bench Press (Bodyweight)
– Strict Pull Ups

 


Weekly Programming: 0430 – 0506

Monday, April 30, 2018

L200

A.
Strict Press: Max for Day
Then:
Push Press: 2 x Max Reps @ 85% of Max Strict Press
*Rest 3 minutes between sets.

B.
9 Minute AMRAP:
– 200m Run
– Max Unbroken Wall Ball (20/14)
*Run with Wall Ball. Score is total reps.

L100

A.
KB Farmer’s Carry: 5 x Max Gym Laps

B.
12 Minute AMRAP:
– 200m Run
– 20 Russian KBS

 


Tuesday, May 01, 2018

L200

A.
Front Squat: 5 x 5

B.
12 Minute AMRAP:
– 10 Burpees
– 20 Front Squats 95/65
– 30 Double Unders

L100

A.
Front Squat: 3 x 5

B.
10 Minute AMRAP:
– Row (300m/200m)
– 20 Alt. Walking Lunges

 


Wednesday, May 02, 2018

L200

A.
Kipping T2B Skill Work

B.
E5MOTM for 20 Minutes (4 sets):
– 12 T2B
– 15 Push Ups
– Row (400m/300m)

L100

A.
Hang Power Clean: 4 x 4

B.
5 RFT:
– 8 DB Snatches
– 8 DB Hopping Burpees

 


Thursday, May 03, 2018

L200

A.
Clean: 3, 3, 3, 3, 3
*Add weight each set. Build to heavy triple.

B.
For Time:
– 30 Russian KBS (70/53)
– 20 Burpee Box Jump Overs (24/10)
– 10 Squat Cleans (155/115)

L100

A.
Kipping Pull Up Skill Work

B.
2 rounds for time:
– 30 Goblet Squat
– 20 Russian Twist
– 10 Pull Ups

 


Friday, May 04, 2018

L200

A.
Pull-Up Skill Work

B.
AMRAP 18:
– 16 In-place reverse front rack lunges 135/95
– 24 Pull-Ups
– 32 Rowing Calories

L100

A.
Dumbbell Floor Press: 5 x 5

B.
2 Rounds:
– Max DB Box Step Ups
– Max Ring Row
*Rest 3 minutes between sets.

 


Saturday, May 05, 2018

L100 and L200

A.
Reverse Sled Pull: 5 x 50m
*As heavy as possible.

B.
E3MOTM for 15 Minutes (5 sets):
– 11 Thrusters (95/65)
– Run 200m

 


Sunday, May 06, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP:
– 50 Double Unders
– 40 Russian KBS (53/35)
– 30 Wall Ball (20/14)
– 20 Box Jumps (24/20)
– 10 DB Thrusters (50/35)
*Partners split work as necessary.

 


Join the 800g Challenge

 

 

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Pick up a one-sheet at the gym for all the rules and scoring details. Or get a copy here.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

DATES

May 14 – June 10

Shake off the post-Open hangover and kick off summer with healthy eating habits!

SIGN-UP

Go here to sign-up through Zen Planner. Last day to sign-up is Saturday May 12th, so hurry up!

Q&A WEBINARS

OptimizeMe Nutrition will host two informational webinars for rules on the challenge and an open Q&A. You only need to attend one.

Registration is required to attend! If you miss a webinar, still use the registration link for on-demand access.

COST

$45

SCORING

We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here.

PRIZES

In addition to weekly prizes, the overall winner will receive $100 in credits towards their group class membership, or $150 towards signing up for the new CFSA Nutrition program!

Click here to sign up now!

Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018

L200

A.
Pistol Skill Work

B.
For Total Reps:
2 Minutes: Russian KBS (70/53)
2 Minutes: Burpee Box Jump Overs (24/20)
2 Minutes: Alt. Pistols
2 Minutes: Burpee Box Jump Overs
2 Minutes: Russian KBS

L100

A.
Strict Pull Up Strength Work: 5 x 5

B.
For Total Reps:
2 Minutes: Calories on Row
2 Minutes: Burpees
2 Minutes: Pull Ups

 


Tuesday, Apr 24, 2018

L200

A.
Strict Press: 5 x 5

B.
“Jackie”
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Thruster: 5 x 5

B.
For Time:
– 20 Burpees Over Bar
– 40 Thrusters (45/35)
– 20 Burpees Over Ber

 


Wednesday, Apr 25, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– High Hang Snatch + Hang Snatch
*Add weight each round.

B.
4 Round for Time:
– 20 Wall Ball (20/14)
– 5 Power Snatch (135/95)

L100

A.
12 Minute AMRAP:
– 15 Wall Ball
– 10 Alt. DB Snatches

B.
Pendlay Row: 4 x 5

 


Thursday, Apr 26, 2018

L200

A.
8 min AMRAP:
– 8 T2B
– 20 Double Unders

Rest 4 min then

8 min AMRAP:
– 12 DB Push Press 50/35
– 12 Russian Twists 45/25

L100

A.
BB Push Press: 5 x 4

B.
8 Minute AMRAP:
– 12 Box Jumps
– 12 DB Push Press

 


Friday, Apr 27, 2018

L200

A.
Deadlift: 6 x Varies:
– Set 1: 5 Reps (75%)
– Set 2: 5 Reps (75%)
– Set 3: 3 Reps (80%)
– Set 4: 2 Reps (85%)
– Set 5: 1 Rep (90%)
– Set 6: 5 Reps (85%)

B.
3 Rounds for Time:
– 400m Run
– 20 Walking Lunges (70/53)

L100

A.
Deadlift: 3 x 5

B.
5 Rounds for Time:
– 200m Run
– 12 Alt. DB Front Rack Walking Lunges

 


Saturday, Apr 28, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
PARTNER WORKOUT

23 Minute AMRAP:
– Row (500m/400m)
– 3 Rope Climbs
– 10 Box Jumps (24/20)
*Partners alternate movements.

 


Sunday, Apr 29, 2018

L100 and L200

A.
“Mind Eraser
20 Minute AMRAP:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200m Run

B.
Back Squat: 3 x 4

 


Weekly Programming: 0416 – 0422

Monday, Apr 16, 2018

L200

A.
Pause Front Squat: 5 x 3
*Tempo 3-2-1.

B.
Three sets of 3 minute sprints:
– 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36)
– 10 Box Jumps (24/20)
– 15 KB Swings 53/36
*Rest 90 seconds between rounds. Start where you left off each round.

L100

A.
Back Squat: 3 x 5

B.
Three rounds of 3 minute:
– 10 Alt. In-place Reverse KB Lunges (1 KB)
– 30 Single Unders
– 15 KB Swings
*Rest 1 min between rounds. Start where you left off each round.

 


Tuesday, Apr 17, 2018

L200

A.
Kipping Skill Work

B.
18 Minute EMOTM (6 Rounds):
– Minute 1: Row (200/150m)
– Minute 2: 15 Pull-Ups
– Minute 3: 12 DB Thrusters (50/35)

L100

A.
Wall Walk/HSPU Skill Work

B.
15 Minute EMOTM (5 Rounds):
– Minute 1: 3 Wall Walks
– Minute 2: 6 Strict Pull-Ups
– Minute 3: 9 Box Jumps

 


Wednesday, Apr 18, 2018

L200

A.
Clean & Jerk: Max for Day

B.
8 Minute AMRAP:
– 10 G2OH (115/75)
– 10 Bar Hopping Burpees

L100

A.
Hang Power Snatch: 4 x 4

B.
10 Minute AMRAP:
– 10 Alt. DB Snatches
– 10 Lateral DB Hopping Burpees

 


Thursday, Apr 19, 2018

L200

A.
8 Minute AMRAP:
– 20 Double Unders
– 15 Wallballs 20/14

Rest 4 mins, then:

8 Minute AMRAP:
– 5 DB Man Makers (50/35)
– 10 V-Ups

B.
Max Strict Presses in 3 mins at 70% of 1RM.

L100

A.
5 Minute AMRAP:
– 30 Single Unders
– 10 Alt. Reverse Lunges

Rest 60 seconds, then:

5 Minute AMRAP:
– 10 Wall Ball
– 10 Mountain Climbers

B.
Alt. Weighted Box Step Ups: 5 x 10

 


Friday, Apr 20, 2018

L200

A.
HSPU Skill Work

B.
15 Minute AMRAP:
– 400m Run
– 15 C2B Pull Ups
– 15 HSPU

L100

A.
Strict Press: 5 x 3

B.
12 Minute AMRAP:
– 200m Run
– 12 Ring Row
– 8 Pike Push Ups

 


Saturday, Apr 21, 2018

L100 and L200

A.
N/A

B.
PARTNER WORKOUT

6 Minute AMRAP:
– 6 Deadlift (225/135)
– 6 Lateral Bar Hopping Burpees

Rest 3 minutes, then:

6 Minute AMRAP:
– 6 Box Jump Over (24/20)
– 6 Push Up

Rest 3 minutes, then:

6 minute AMRAP:
– 6 Power Clean (115/75)
– 6 Air Squats
*Partners alternate complete rounds.

 


Sunday, Apr 22, 2018

L100 and L200

A.
Overhead Squat 4 x 4

B.
“Nancy”
5 RFT:
– Run 400m
– 15 OHS 95/65

 


Weekly Programming: 0409 – 0415

Monday, Apr 09, 2018

L200

A.
Every 7 minutes for 28 minutes (4 sets):
– 50 Double Unders
– 10 Push Press (115/75)
– 10 Back Squat (115/75)
– 400m Run
*Rest with time remaining

L100

A.
Double Under Skill Work

B.
Every 4 minutes for 16 minutes (4 sets):
– 30 Double Unders
– 15 DB Push Press
– 250m Row

 


Tuesday, Apr 10, 2018

L200

A.
Power Snatch: 5 x 3

B.
For reps/calories:
– 3 Minutes Rowing
– 3 Minutes Power Snatches (135/95)
– 3 Minutes of Burpees to a Target

L100

A.
Hang Power Clean: 4 x 4

B.
3 rounds for reps/calories:
– 1 Minute of Rowing Cals
– 1 Minute of Russian KBS
– 1 Minute of Athletic Burpees

 


Wednesday, Apr 11, 2018

L200

A.
Three 4 minute AMRAPs:
– 10 T2B
– 15 Push Ups
– 20 Jumping Air Squats
*Rest 2 minutes between sets. Pick up where you left off.

B.
Front Squat: 4 x 4 across ~80%

L100

A.
Front Squat: 5 x 5

B.
Two 4 minute AMRAPs:
– 8 Hanging Knee Raises
– 12 Push Ups
– 16 DB Front Squats
*Rest 2 minutes between sets. Pick up where you left off.

 


Thursday, Apr 12, 2018

L200

A.
Push Press: 6 x Varies
– Set 1: 3 Reps @75%
– Set 2: 3 Reps @ 80%
– Set 3: 2 Reps @ 85%
– Set 4: 2 Reps @ 90%
– Set 5: 1 Rep @ 95%
– Set 6: 1 Rep @ 95%

B.
24-18-12:
– Thrusters 95/65
– Calories on the Rower

Time cap: 12 mins

L100

A.
Push Press: 5 x 3

B.
10 Minute AMRAP:
– 20 Alt. DB Box Step Ups
– 5 Wall Walks

 


Friday, Apr 13, 2018

L200

A.
Ring Support/Dip Skill Work

B.
AMRAP 15:
– Run 400m
– 15 HSPU (or 7 Wall Walks)
– 20 Pull-Ups

L100

A.
Deadlift: 3 x 5

B.
AMRAP 15:
– Run 400m
– 15 Push-Ups
– 20 Ring Rows

 


Saturday, Apr 14, 2018

L100 and L200

A.
Bench Press: Heavy Double

B.
Teams of 2:

AMRAP 20:
– Run 200m (together)
– 20 Athletic Burpees
– 30 Kettlbell Swings 53/36

Split the reps as needed

 


Sunday, Apr 15, 2018

L100 and L200

A.
Teams of 3
5 Rounds for reps:
– 1 min of Box Jump Overs
– 1 min of DB snatches (50/35)
– 1 min of Wall Balls
– 1 min of Rest

B.
3 Rounds NOT for time:
– 20 Banded Good Mornings
– 15 V-Ups