While there are still no official classes at the gym yet, there is a group of us meeting at the base track at 0800 on Monday morning to do “Murph”.  If you would like to join us, please come out!

Warm Up:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run  

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”. 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 twenty-pound vest or body armor, wear it.

Video courtesy of WOD Prep.  Some strategy tips for Murph.  If looking for some motivation…

Video courtesy of Marvis M

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Walking Lunges

10 Hollow Rocks

Then…

10 Samson Stretch

1 Min Shoulder Stretch on box

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

Video courtesy of Paradiso CrossFit.  Samson Stretch demo.

Video courtesy of CrossFit NMesquite.  Shoulder Stretch on box.

WOD:

For Time*:

50 Box Jump Overs (24/20)

40 Ab Mat Sit Ups

30 Toe2Bars

20 Jumping Lunges

30 Toe2Bars

40 Ab Mat Sit Ups

50 Box Jump Overs (24/20)

*At the top of every minute (to include start of workout) – 5 Push Ups

Little “Up and Down the Mountain” to finish off the week.  At “3,2,1…Go!” complete 5 Pushups, and then begin on your box jump overs.  At the top of every minute, stop wherever you are in the WOD and perform 5 Pushups, then pick up wherever you left off. Keep yourself moving throughout, or else those push ups will catch up with you quick!

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups

Video courtesy of CrossFit HQ.  V-up demo.

Sit Ups -> Feet anchored

Push Ups -> off bench -> on knees

Cool Down:

Tabata Roll out:

20 sec rolling on roller, 10 sec break.  Do one body part per 20 seconds.  Cover whole body

Warmup:

200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

10 Kneeling Lat Stretch

10 Thread the Needle

2X30 sec kneeling wrist stretch

Barbell warmup:  With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Strict Press.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Power Clean from Mid Shin, Squat Clean from Mid Shin

S/S/S:

Power Clean + Squat Clean:

15 Min to Build to a Moderate Complex

Video courtesy of Lionel Lefebvre.  Spend the 1^st 15 Min of today working on a Power Clean and Squat Clean Complex.  I would prefer you hold onto the bar throughout the complex, but if it gets super heavy, you can drop the bar between movements as long as you don’t spend more than 5 seconds between the Power Clean and the Squat Clean.

WOD:

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Scaling Options:

Run -> 500M Row -> 2 Min of Cardio (cut the run to 200-300M if needed)

Bar weight -> 95/65 -> as needed, or use DBs

Cool Down:

Leg Bleeds – 3 min

Oly Wall Sit (with or without band) 3 Min

Video courtesy of Albany CrossFit

Warmup:

400m jog (or 2 min cardio)

10 Walking Lunges

10 Kickers per side

10 Cossack Squats

10 Pushup 2 Downward Dog

10 Box Step ups

10 Sit ups

Grab light KB

10 KB Deadlifts

10 Russian Swings

WOD:

Pic courtesy of NBC News

“MOSZER”

9 Rounds for Time:

300 Meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps (20/24 in)

6 Burpees

6 Sit-Ups

6 Alt Lunges

6 Russian Kettlebell Swings (53/35)

Scaling Options:

Run -> 325M Row-> 3 Min or cardio

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row, 6 per arms

Box height -> 20/16 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMesquite.  Demo of Box Shoulder Stretch

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

WOD:

“Annie’s on the Run”

For Time:

50 Double Unders, 50 Sit-ups, 200 Meter Run

40 Double Unders, 40 Sit-ups, 200 Meter Run

30 Double Unders, 30 Sit-ups, 200 Meter Run

20 Double Unders, 20 Sit-ups, 200 Meter Run

10 Double Unders, 10 Sit-ups, 200 Meter Run

Scaling Options:

DUs -> Penguin Hops -> 2:1 SU ratio -> Jumping Jacks

Video courtesy of WOD Prep.  Demo of Penguin Hops

Sit Ups -> Feet anchored

Run -> 250M Row -> 1 Min of cardio

Cool Down:

Calf Stretch on wall/rig – 2 X 1 Min per side

Cobra Pose – 2 Min

Quick Fitness Center Update:  The Combat PT Tent is now open M-F 0500-2100.  The Tent will stay closed on the weekends until further notice.  Also, still no organized classes yet.  Fingers crossed for some time in June.  The main Fitness Center is open 0500-2100 through the week, with access to registered CAC cards from 2100-0500.  Also, the gym is still only open for ACTIVE DUTY personnel.  Again, we are slowly getting closer and closer to normal, so as things change, we will keep you updated.

Warmup:

7 Min AMRAP:

20 Jumping Jacks

15 Light KB Deadlifts

10 Light KB Russian Swings

5 Goblet Squats

10 Iron Crosses

Then…

10 Bow to Bends

10 Squat to Stands

10 thoracic High Fives

Barbell Warmup:

S/S/S:

Deadlift:

12 Minutes to work up to a Heavy Single

Video courtesy of Mobility WOD.  Good archived video of Kelly Starrett discussing proper load order in the Deadlift.  Take the first 12 minutes today and just work on building to a heavy Deadlift Single.  If you don’t get close to your 1RM, not a big deal.  It has been a while since we have gone heavy, so just want to remind the muscles what it feels like to get some heavy weight on them.  If you are able to build in weight, start with a couple of sets of 5 reps, up the weight and do a couple of sets at 3 reps, then one set at 2 (climbing again), then spend the rest of the time doing singles, adding weight each time.  If limited on weight, pick a rep scheme that is challenging and maintain that rep count every set.

WOD:

AMRAP 15:

30 American KB Swings (53/35)

15 Hang Power Cleans (95/65)

30 Goblet Squats (53/35)

15 Front Squats (95/65)

Scaling Options:

KB weight -> 35/25-> as needed

Bar weight -> 75/55 -> as needed, or use DBs

Cool Down:

Forearm roll out with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness

Back roll to V-sit x 10 (slow and controlled)

Warmup:

50 Single Unders

25 Single Unders w/higher jump

25 Double Unders or 5 attempts

High Knees 30’

Butt kickers 30’

If doing SDHP, barbell w/u: If you have no rower, grab an empty barbell, get feet outside shoulder width and grip bar with hands thumb distance apart. Perform 5 reps of, sumo deadlift, sumo deadlift with a violent hip extension at the top, 5 high pulls, 5 sumo deadlift high pulls

WOD:

For Time:

200 Double Unders

100 Cal Row*

1200 Meter Run

Break up however you want

* If no rower, perform 100 Sumo deadlift high pulls (75/55)

You are allowed to break up the reps and order of this WOD anyway you want.  So, if you want to break this up into 4 rounds of   50 Double Unders, 25 Cal Row and a 300M run, do so.  If you want to get all the dubs out of the way and then go 3 rounds of 400M run and 33.3333 Cals (I would go 40/30/30), do it!  It is up to you.  Just get through it!  And, since not everyone is going to have a rower at the house or have access to one, you can sub sumo deadlift high pulls for the row.  Each rep of SDHP is equivalent to 1 Cal Row.

Scaling Options:

Double Unders -> 200 Penguin Hops -> 400 Single Unders -> 400 Bunny Hops

Cool Down:

Heel cord mash – 1 Min per side

Leg Bleeds – 2 Min

Warmup:

200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

With light KB…

10 KB Deadlifts

10 Russian Swings

5 American KB Swings

5 Goblet Squats

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

On the 3:00 x 7 Rounds:

12 Toes to Bar

15 Goblet Squats (53/35)

30 KB Swings (53/35)

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups

Video courtesy of CrossFit HQ.  Demo of V-Ups.

KB Weight -> 35/25 -> As needed

Cool Down:

Cobra Pose – 2X1 Min hold

20 Slow Iron Crosses

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

10 Iron Crosses

10 Scorpions

10 Cobra to Downward Dog

10 Thread the Needle

Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Strict Press.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Push Press, Push Jerk

WOD:

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Double Unders in Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Double Unders in Time Remaining

Score = Total Double Unders

Scaling Options:

Bar weight -> as needed. Goal is for 3 weight jumps.  If stuck with one weight, do 3 rounds of complex each AMRAP

Double Unders -> Penguin Hops -> Single Unders -> Bunny Hops

Video courtesy of WOD Prep.  Penguin Hop demo.

Cool Down:

Roll out lower back and T-Spine – 3 Min

Calf Stretch – 1 Min per side

Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

5 Burpees

Barbell warmup:  With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS then, in a snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, high hang power snatch, power snatch from mid shin

S/S/S:

Power Snatch:

12 Min to work up to a heavy single

Video courtesy of Rogue Fitness.  Quick pointers on Power Snatch. Take there 12 Minutes and just have some fun loading up on some weight on Power Snatch.  If you are limited on weights, spend the 12 Minutes focusing on technique.

WOD:

For Time:

800m Run Buy-In

Then,

4 Rounds Of:

5 Power Snatch (115/80)

10 Overhead Squats 115/80)

Then,

800m Run Cash-Out

Keep a good pace on the first 800M run, but don’t gas out.  Have something in the tank to get through the 4 rounds of lifting.  On the last 800, give it everything you have left

Scaling Options:

Run -> 1K Row/200 Double Unders/4 Minutes of cardio

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

20 Slow PVC Pass thrus

Couch Stretch – 2 min per side