Archives for May 2021

CROSSFIT
For time:
1:00 Plank
500m Row
1:00 Plank

For time:
50 DB Snatch 50/35
25 Box Jump 24/20
30 DB Snatch
15 Box Jump
10 DB Snatch
5 Box Jump
________________________

COMPETITOR
5 Rounds for load + reps:
Every 1:00 for 15:00
Minute 1 – 1 Snatch (load)
Minute 2 – Strict Toes to Bar (reps)
Minute 3 – Rest

Back Squat
50% 1×8
55% 1×5
60% 1×3
65% 1x Max Rep

For time:
90 Double Under
30 Calorie Row
10 Snatch 165/115
30 Calorie Row
90 Double Under

8 Rounds no measure:
:20 Assault Bike
:40 Rest
__________________________

WEIGHTLIFTING
Drill
Tall Jerk 4×4

Pause Jerk (:02 in split)
70% 4×3

Power Clean
70% 4×3

Close Grip Bench Press
4×8 (M)

Alternating Side & Front Raise
3×8 (M)

Dumbbell Overhead Triceps Extension
3×8 (M)
_________________________

POWERBUILDING
Cycle 1/Week 1 (deload week)
Back Squat
35% 1×8
45% 1×5
50%1×8

2 rounds:
No rest between exercises.
15 Leg Extension (M)
15 Leg Press (M)
(alternate rounds with a partner)

2 rounds:
45′ Walking Lunge (0)
15 Hamstring Curl

Single-Leg Standing Calf Raise
2×15 (M)

Tempo Incline Sit-up (:04 ecc)
2×8 (0)

“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.”
~Clint Eastwood

Memorial Day Schedule
7:00a-12:00p Open Gym
7:00a Heat 1 of “Murph”
8:00a Heat 2 of “Murph”
9:00a Heat 3 of “Murph”
9:00a Powerbuilding
_____________________

CROSSFIT & COMPETITOR
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run

-or-

“1/2 Murph”
For time:
800m Run
50 Pull-up
100 Push-up
150 Air Squat
800m Run
_______________________

WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4

At a moderate load:
Muscle Snatch + Power Snatch + Snatch 5(1+1+1)

Snatch
70% 3×2

Back Squat
75% 4×3

Sit-up
50 (0)
________________________

POWERBUILDING
Cycle 1/Week 1 (deload week)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×10

2 rounds:
No rest between exercises.
12 Pec Fly (M)
12 Chest Press
(alternate rounds with a partner)

Incline Dumbbell Press
AMRAP 1:30
(rest in up position)

Alternating Arm Dumbbell Curl
2×12 (M)

2 rounds:
No rest between exercises.
20 Plate Press
15 EZ Bar Curl
(alternate rounds with a partner)

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.

Snatch
70% 4×3

Clean + Front Squat + Jerk
70% 3(2+2+2)

Front Squat
70% 4×4

Tempo Back Extension (:04 ecc)
3×8 (0)

“The triumph can’t be had without the struggle.”
~Wilma Rudolph

CROSSFIT
For load:
Deadlift 8-6-4-4-4
(make consistent increases)

AMRAP 7:00
3-6-9-12-15-etc…
Pull-up
OH Squat 95/65
__________________________

COMPETITOR
Deadlift
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5

Single-Arm Bent DB Row
3×8 (M)

DB Rear Delt Fly
3×10 (M)

7 rounds for time:
200m Run
7 Chest to Bar Pull-up
7 Burpees to 6″
__________________________

POWERBUILDING
Testing Week
Deadlift1
RM

“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.”
~Arnold Bennett

Upper Body
12-10-8
No rest between exercises.
Pullover
Supinated Pulldown
(alternate rounds with a partner)

12-10-8
No rest between exercises.
Pec Deck
Chest Press
(alternate rounds with a partner)

12-10-8
No rest between exercises.
Dumbbell Rear Delt Fly
Seated Row
(alternate rounds with a partner)

12-10-8
No rest between exercises.
Dumbbell Lateral Raise
Shoulder Press
(alternate rounds with a partner)

12-10-8
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
_______________________________

Sleds
5 rounds:
40yd Backward Drag 135/90
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)

2 rounds:
80yd Speed Sled Push 90/45
(alternate with a partner)
____________________________

WEIGHTLIFTING
At a moderate load:
Power Snatch 4×3

At a moderate load:
Push Press 4×4

At a moderate load:
Bent Barbell Row 3×8

At a moderate load:
Front Pulldown 3×12

At a moderate load:
Rear Delt Fly 3×12

Tempo Incline Sit-up (:04 ecc)
3×8 (0)
__________________________

POWERBUILDING
Testing Week
Shoulder Press
1RM

Weighted Dip
Rep Max (you pick)

“What one has not experienced, one will never understand in print.”
~Isadora Duncan

CROSSFIT
For load:
Strict Press 8-6-4-4-4
(make consistent increases)

7 rounds for time:
10 Burpee
15 Sit-up
10 KB Swing 53/35
____________________________

COMPETITOR
For time:
200m Farmer Carry 53/35
400m Run
200m Farmer Carry 53/35

For total reps:
AMRAP 5:00
7 Overhead Squat 95/65
30 Double Under

(1:00 Rest)

AMRAP 4:00
5 Overhead Squat 115/85
30 Double Under

(1:00 Rest)

AMRAP 3:00
3 Overhead Squat 135/95
30 Double Under

3 rounds no measure:
8 Pause Good Mornings (:01 in bottom)
10 Tempo GHD Sit-up (:03 ecc)
_______________________

WEIGHTLIFTING
At a moderate load:
Clean from blocks 4×3

At a moderate load:
Clean Pull 4×4

At a moderate load:
Bulgarian Split Squat 3×8

At a moderate load:
Leg Press 3×12

At a moderate load:
Reverse Hyper 2×20

“The best teacher is the one who suggests rather than dogmatizes, and inspires his listener with the wish to teach himself.”
~Edward G. Bulwer-Lytton

CROSSFIT
For time:
400m Run
500m Row
60 Double Under

AMRAP 15:00
10 Power Clean 135/95
20 Calorie Row
_______________________

COMPETITOR
Every 2:00 for 12:00
20/15 Calorie Ski Erg
:30 Forearm Plank

Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5

Dumbbell Fly
3×8 (M)

8-10-12-10-8
Biceps Curl
Triceps Extension
(alternate round with a partner)

For time:
30-20-10
Handstand Push-up
Box Jump Over 24/20
_______________________

WEIGHTLIFTING
Drill
Tall Jerk 4×4

At a moderate load:
Pause Jerk (:02 in split) 4×3

At a moderate load:
Power Clean 4×3

At a moderate load:
Close Grip Bench Press 4×8

At a moderate load:
Alternating Side & Front Raise 3×8

At a moderate load:
Dumbbell Overhead Triceps Extension 3×8
______________________

POWERBUILDING
Testing Week
Back Squat
1RM

“If you could get up the courage to begin, you have the courage to succeed.”
~David Viscott

CROSSFIT
For load:
Back Squat 8-6-4-4-4
(make consistent increase)

For time:
50 Push-up
40 Wall Ball 20/14
30 Toes to Bar
40 Push-up
30 Wall Ball
20 Toes to Bar
30 Push-up
20 Wall Ball 10 Toes to Bar
_____________________________

COMPETITOR
3 rounds no measure:
15 Hollow Rock
15 Banded Back Extension

Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5

Bulgarian Split Squat
3×8 (each leg)

Banded Glute Bridge
3×15

15:00 to complete:
2000m Row
~then~
AMRAP with remaining time:
6 Power Clean 155/105
3 Ring Muscle-up
__________________________

WEIGHTLIFTING
Drill:
Hang Snatch High Pull 4×4

At a moderate load:
Muscle Snatch 4×3

At a moderate load:
Drop Snatch 4×3

At a moderate load:
Back Squat 4×4

Sit-up
50 (0)
__________________________

POWERBUILDING
Testing Week
Bench Press
1RM

Sling Shot Bench Press
1RM

“One extends one’s limits only by exceeding them.”
~M. Scott Peck