Pic courtesy of Farmer’s Almanac

The Combat PT Tent will be closed in observance of Memorial Day.

If you did not have the opportunity to do “Murph” on Thursday, feel free to head over to the track and complete it there.

Pic courtesy of Skip Prichard.  The Combat PT Tent will be closed in observation of the AETC Family Day

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring 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 

Wear a weighted Vest if you have one

Pic courtesy of Garage Gym Reviews.

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 twenty-pound 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:

:30 Jump Rope

20 Calf Pedals in Down Dog

8 Box Step Ups

10 Bow2Bend

10 light KB deadlifts

6 Box step overs

10 Spider-Man Lunges

:30 Jump Rope

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

S/S/S:

10 Min to accumulate a max unbroken set of double unders

Video courtesy of Kristi Eramo O’Connell.

Take the first 10 minutes trying to hit the biggest set of unbroken dubs that you can.  When going for the attempt, find a steady rhythm rather than trying to sprint through as many as you can.

WOD:

15 Min AMRAP:

30 Double Unders

15 Russian KB Swings (70/55)

30 Double Unders

15 Box Jump Overs (24”/20”)

Video courtesy of CrossFit HQ.

After finding the good rhythm on your dubs earlier, the two sets of 30 each round should be more of the rest time for you.  This should allow you to attack the Russian Swings and the box jump overs.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 55/35 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Warmup:

10 Wrist circles

10 Arm circles

10 Over& Backs

10 Huggers

10 Torso rotations

10 Cossack Squats

10 Bow2Bend

10 Squat2Stand

10 Kickers

10 PVC pass thru

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk. Prior to Snatch, with an empty bar and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang power snatch, high hang squat snatch, power snatch from mid-shin, squat snatch from mid-shin

S/S/S part 1:

EMOM 5:

1 Power Clean & Push Jerk @ 70% of Clean & Jerk 1RM

EMOM 5:

1 Squat Clean & Split Jerk @ 70%

EMOM 3:

1 Power Clean & Push Jerk @ 75% of Clean & Jerk 1RM

EMOM 3:

1 Squat Clean & Split Jerk @ 75%

S/S/S Part 2:

EMOM 5:

1 Power Snatch @ 70% of Snatch 1RM

EMOM 5:

1 Squat Snatch @ 70%

EMOM 3:

1 Power Snatch @ 75% of Snatch 1RM

EMOM 3:

1 Squat Snatch @ 75%

Videos courtesy of CrossFit HQ.

The goal today of going back and forth between power positions and squat positions in both the Clean & Jerk and Snatch is to get you comfortable in both.  Normally people tend to favor one version over the other.  So, our goal is to make each as close to even as possible.  In the squat versions, if squatting quickly is a limiting factor, catch the bar as low as possible (with control) and then ride the squat down the rest of the way.

Scaling Options:

If weight feels super heavy, cut back to 60 and 65% of 1RM

Cool Down:

Oly Wall Stretch – 3 Min

Tabata Roll out – whole body

Pic courtesy of CrossFit HQ.  Programming note, we will schedule “Murph” for this Thursday as the Combat PT Tent will be closed on Friday and next Monday in observation of the AETC Family Day and Memorial Day, respectively.  If you are unable to do it on Thursday, you could always hop over to the track on Friday or Monday to complete the WOD.

Warmup:

1:00 Row

10 Cobra to Down Dog

5 Pike Pushups in Down Dog

10 Hollow Rocks

10 Walking Lunges

10 Cossack Squats

1:00 Row

WOD:

For Time:

40-30-20-10*:

Dual KB Front Rack Lunges (55/35)

Cal Row

*Complete 15 V-Ups after every round of rowing

Video courtesy of Functional Bodybuilding.

You can make the Lunges walking or in-place.  Big thing, make sure to brace the core and look straight ahead.  This will help prevent a forward lean in the lunge.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

-Not For Time-

2-4-6-8-10-8-6-4-2:

Dual Bicep Curls (30/20)

Back Extensions

Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

1:00 Echo Bike

Side Lunge 30’

Bear Crawl 30’

20 Calf Pedals in Down Dog

1:00 Row

WOD:

5 Rounds:

400M Run

20/16 Cal Row

20/16 Cal Echo Bike

20/16 Cal Row

20/16 Cal Echo Bike

Video courtesy of CrossFit HQ.

I know what you’re thinking. “Why not row 40 cals then bike 40?!” Well, today, we want to break them up to not only give your body a little break up of monotony of movement but also to have you practice quick transitions from one piece of equipment to another.  The more time you spend in the transition, the longer the WOD will become.

Scaling Options:

Run -> 500M Ski Erg

Cool Down:

Leg Bleeds – 3 Min

Tabata Roll out – full body

Warmup:

:30 Ski Erg

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 Box Step Overs

5 Tuck Jumps

4 Box Jump Overs

:30 Ski Erg

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Just like last week’s Banded Deadlifts and Push Jerk, our goal today is to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double.  Then, finish off with the heaviest single for the day.  If it turns into a new 1RM, sweet!

WOD:

30-25-20-15-10:

Ski Erg (Cals)

Box Jump Overs (24”/20”)

Time Cap: 16 Min

Video courtesy of CrossFit HQ.Got an upper body to lower body couplet to make your Thursday rock! Of the jump over variations on the video, to protect your Achillies tendon, I’d do the last one.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE:  30/24)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Ski Erg

10 Twisting Push ups

10 Kneeling Lat Stretch

10 Squat2Stands

10 Ring Rows

10 Hand-release push ups

10 Scap Pull Ups

Super Squat Hip Sequence

Video courtesy of Mobility WOD

S/S/S:

EMOM 10:

Odd Min – 5 Weighted Strict Pull Ups (build in weight if you can)

Even Min – :30 Dead hang from Pull Up Bar (just body weight)

Video courtesy of Movement Link.

Today’s “Murph” Prep will take a little unorthodox approach to the pull up, push up, and air squat movements by putting a little extra force in them. We’ll start with some weighted strict pull ups.  How you hold onto the weight is up to you.  The focus is on keeping the shoulders engaged from the start (think scap pull up before you begin).  And then our static holds will help build some needed grip strength.

WOD:

16 Min AMRAP:

10 Dual DB Bench Press (35/25)

15 Goblet Squat (55/35)

Video courtesy of Rec Gym Kirrawee.

More “Murph” Prep for the Push Ups and Air Squats. While this is an AMRAP, don’t think about hitting full sprint on these movements. Rather, steady, unbroken in each round should be your goal.  Make sure in the Goblet Squat to hold the KB upside down and the hands on the sides to keep a good grip.

Scaling Options:

Weighted pull ups -> bodyweight pull ups -> Ring Rows

DB weight -> 35/25 -> as needed (ELITE: 70/50)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Scorpion Stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Couch Stretch – 1 Min per leg

Warmup:

:30 Jump Rope

10 Spider-man Lunge w/twist

10 Kickers per leg

:30 Jump Rope

5 Squat2Stand

5 Air Squats

10 PVC pass Throughs

:30 Jump Rope

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

Finish each set with 1 Push or Split Jerk

%s Based on 19Mar 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) prior to re-testing our Oly 1RMs.  The %s go up, so stay on point!

WOD:

For Time:

50 Double Unders

30 Wall Ball (20/14)

5 Power Snatch (115/80)

30 Double Unders

20 Wall Ball

5 Snatch

20 Double Unders

10 Wall Ball

5 Power Snatch

Video courtesy of CrossFit HQ.

Mini-chipper-style WOD for today.  Be smart on when to pick up your pace on some movements and when to stay steady.  With the Power Snatch, think fast single rather than touch-&-go so your shoulders aren’t too taxed when you get back to the Wall Balls.

Scaling Options:

Dubs -> 2X SUs

MB weight -> 14/10 -> as needed

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged