Warmup:

200M jog

Spider-Man Lunge 25’

Heel2Toe 25’

Side lunge 25’ and back

Inchworm 25’

Stiff-leg bear crawl 25’

1 Wall Walk

10 Thread the needle per side Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

EMOM for 9 Min:

Min 1 – 1 Wall Walk + :10 Handstand Hold

Min 2 – 10 Step-back lunges

Min 3 – Rest

Video courtesy of No Excuse CrossFit.

This EMOM will prep us up for today’s WOD.  Focus on tight core during the wall walk and hold.  On the reverse lunge, maintain an upright torso (focus the eyes on something directly in front of you instead of the ground).

WOD:

10 Min AMRAP:

50’ DB Walking Lunge (50/35)

2-4-6-8-10…etc Strict Handstand Push Ups

Video courtesy of The CrossFit Games.

Our de-load week/look at the CrossFit Semifinal WODs kicks off with WOD # 5 of the Online Age-Group Semifinals. This ascending strict HSPU ladder ups the ante with some taxing your legs and shoulder with 50’ walking lunge segments between the sets of strict HSPUs.  Take the transition time coming off the lunges to shake out the arms prior to going up on the wall

Scaling Options:

DB weight -> 35/25 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike push ups off a box or floor -> high kneel strict DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Pic courtesy of Farmer’s Almanac. The Combat PT tent will be closed in observance of Memorial Day

Pic courtesy of Edmiston Group.  The Combat PT Tent will not have any classes today in observance of the Wing Readiness Day

Warmup:

2 Rounds (if wearing a vest, put vest on for Round 2):

200m Run

Banded 7s*

10 Squat2Stands

10 Kickers per leg

5 Push-ups

10 Air Squats

-On Rig-

5x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

A Skip 30’ and back**

B Skip 30’ and back**

Videos courtesy of Mayhem Athlete and Runify, respectively.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Wear a weighted Vest if you have one

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Unfortunately, the Combat PT Tent is not doing a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a weighted vest or body armor, wear it.  Looking for strategies? (video courtesy of WOD Prep)

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch Warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk Warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 18Mar2026

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Needs some motivation? Watch this (courtesy of Weightlifting House)…

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH Med Ball Stretch – 2 Min

Videos courtesy of Albany CrossFit and Barbell Shrugged, respectively.

Warmup:

200M jog

Spider-Man Lunge 30’

Hell2Toe 30’

Side Lunge 30’ and back

Walking Kicks 30’

10 Hollow Rocks

5 Med Ball Squats

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Compare to 27Mar2026

Video courtesy of Catalyst Athletics.

Our next stop on our re-test week is our 5X5 test on 2-second back squats.  Again, if you hit each session of paused back squats this cycle, then there should be no reason each set of 5 is heavier to its corresponding set from 27Mar.  Make sure you keep the core and legs tight in that pause!

WOD:

12 Min AMRAP:

6 Alternating 1-DB Devil’s Press (35/25)

8 Wall Balls (20/14)

10 GHDs or Stick Sit Ups

Goal – 6-8 Rounds

Videos courtesy of Functional Bodybuilding and Mayhem Athlete, respectively.

Don’t let that hear rate spike early in this WOD or 12 minutes will feel like 12Hours!  Be steady and efficient!

Scaling Options:

DB weight -> 25/15 –
> as needed (ELITE: 50/35)

Stick Sit Ups -> V-Ups -> AbMat Sit Ups

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Scorpion Stretch – 1 Min per side

Programming note: With the Combat PT Tent closed on 25May for Memorial Day, we will run “Murph” as the Workout of the Day this Thursday.

Warmup:

1:00 Row

10 Bow to Bends

10 Cherry Pickers

10 Iron Cross

10 Alt Tow Touch in Down Dog

1:00 Ski Erg

10 Over & Backs

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 25Mar20206

Video courtesy of Starting Strength.

We begin our re-test week with our 5X5 test on Deadlifts.  If you have been hitting each deadlift session this cycle, then you should be able to go heavier each round than you did on 25Mar.

WOD:

16 Min EMOM:

Min 1 – 13/11 Cal Row

Min 2 – 11/9 Cal Ski Erg

Goal – finish each round ~ 45 seconds

Video courtesy of The Barbell Physio.

Efficient and repeatable performance is what we are looking for today in this cardio EMOM.  We go from hip extension to hip hinging every minute with the row and ski erg.  Don’t sprint from the get-go, but rather focus on strong, consistent pulls using hip drive to move the erg in both minutes.  Again, your goal should be taking no longer than 45 seconds each minute to finish. If you bust the time on one given minute, finish the movement you are on, then rest until the start of the next round, and scale back the cals to make sure you finish under the time cap the next time.

Scaling Options:

Cals -> number that you can complete in :45

Cool Down:

Iron Cross – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

:30 Jump Rope

Spider-Man Lunge 30′

Heel2Toe 30′

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

:30 Echo Bike

A-Skip 30′ and back*

B-Skip 30′ and back*

:30 Jump Rope

Video courtesy of Runify

S/S/S:

For Time:

1 Mile Time Trial

Compare to 20251106

12 Min Time Cap

Video courtesy of Effective Fitness.

As we are getting some miles under us with all our “Murph” prep, figured now would be a good time to see how your 1-Mile is going.

WOD:

EMOM 14:

Min 1 – 35 Double Unders

Min 2 – 10/8 Cal Echo Bike

Video courtesy of CrossFit HQ.

Aim to finish every minutes’ work in roughly 45 seconds or less.

Scaling Options:

Double Unders -> 20 -> 70 Single Unders (ELITE: 50 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Spider-Man Lunge hold – 1 Min per side  

Warmup:

25’ Suitcase walk r-Arm

25’ Suitcase walk l-Arm

10 Hollow Rocks

10 Thread the Needle

10 Alt V-Ups

10 Over & Backs

10 Spider-Man Lunge

25’ R-Arm OH carry

25’ L-Arm OH Carry

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

%s Based on 18Mar Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Last time hitting our Split Jerk complex this cycle. With the %s going up, stay engaged throughout the set!

WOD:

3 Rounds For Time:

100’ Dual KB OH Carry (35/25)

25 Med Ball Sit Ups (20/14)

50’ Dual KB Farmer Hold Lunge (35/25)

Videos courtesy of Functional Bodybuilding and Chad Kackert, respectively.

Secret to today’s WOD – a stable core.  Yup, even though the shoulders will be taxed in the OH carry and the legs will get smashed in the lunges, the core is going to be tested on all three movements of this triplet.  The better you keep the core tight in the OH carry, the less likely you are to have your body swaying around too much so the shoulders aren’t over worked.  The stronger the core, the less likely you are to lean forward in the lunge, thus less over-work of the knees.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

MB weight -> 14/10 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 1 min

Leg Bleeds – 2 Min

Warmup:

3 Sets:

:30 Ski Erg

10 Iron Cross

10 Kneeling Lat Stretch

1 Rope Walk

5 Toe2Rope – See video below, courtesy of CrossFit Invictus

5 Empty Bar Good mornings

5 Empty Bar RDLs

WOD:

Every 5 Min for 30 Min:

2 Rope Climbs or 10 Strict Pull Ups

10/8 Cals Ski Erg

20 Deadlifts (185/130)

Score each round separately

Video courtesy of CrossFit HQ.

Don’t try to sprint through the start of this round in hopes of extra rest at the end of each round.  Rather, move with a purpose but never get to the point where you stop moving during a set.

Scaling Options:

Rope climbs -> 2X Rope Walks

Bar weight -> 165/115 -> as needed (ELITE: 225/160)

Cool Down:

Cross body Lat Stretch on rig – 1 Min per side

Barbell Forearm Smash – 1 Min per side

Videos courtesy of Ben Graham Fitness Solutions and K Squared Fitness, respectively.