4 THINGS I LEARNED FROM MURPH This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”. Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005, the workout consists of a 1 mile run, 100...Read More
This is a variation of Regional workout #5. Warm up to a heavy deadlift so the workout weight is heavy, but doable. Deadlift, heavy 3 rounds for time: 400m run 40 V-ups 7 deadlifts, 315/215#Read More
For snatch push presses, take the bar out of the rack in a back squat position, then step out and slide your hands out to the desired width. From there, do 3 push presses from your back. Lowering the bar back to the back rack seems to be problematic for some people, so be sure...Read More
In teams of 3, one person starts at each station. (Ideally, your team uses the same weights for the power cleans and KB thrusters) KB thrusters are done by holding two KBs (one in each hand) in a front rack position and doing thrusters. Don’t underestimate these – scale the weight if necessary! After...Read More
“Murph” is coming up soon, so what better way to test our gymnastics and prep for Murph than to do “Cindy.” This is a classic benchmark workout, and since it’s an AMRAP, feel free to challenge yourself on the pull-up and push-up scales – you might choose to do a harder scale and get less...Read More
Test your 1RM bench today and go for a new PR if you’re feeling good! For the met-con, go with a moderate dead lift weight that you can either string or knock out with fast-ish singles. Stay tight and accurate on the deads. For T2B focus on pushing down on the bar and try to...Read More
7/13 Squat Complex will test your squat strength as well as your endurance. Build up to the heaviest weight you can handle with excellent form. Conditioning is a sprint style couplet, go unbroken on thrusters and use max effort on each sprint! Strength 7/13 Back Squat Conditioning 5 rounds: 5 thrusters, 135/95# suicide sprint rest...Read More
A chipper of a workout. The snatches and cleans may be anyhow – power or full. Muscle-up scales should be either 10 chest-to-bar pull-ups + 10 dips or 20 pull-ups + 10 dips. For time: 5 snatches, 135/95# 10 muscle-ups 15 cleans, 135/95# 20 box jumps, 24/20″ 50 burpees 20 box jumps, 24/20″ 15 cleans,...Read More
Let’s work on getting better at push-ups in an EMOM format today. Challenge yourself and use a deficit if push-ups are easy for you. Pairing that with CAL row will get our aerobic engines primed for a tough Met-Con. Scale HSPU to stink bugs or wall walks as needed, but be sure to choose something...Read More
For Strength, take the barbell from the rack and find the heaviest weight you can for the complex. Conditioning is a triplet, full cleans are needed for this WOD and feel free to go right into the lunges from the cleans. We’ll only be counting full rounds today since the rounds are short, so push...Read More
