Monday, May 27, 2019

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.

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.

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Coaches will help scale as necessary (1/2 of everything, or do it with a partner etc).

Saturday, May 25, 2019

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Warm-up with 700 meter Run or Row, then

Deadlift 2-2-2-2-2..., then

With a continuously running clock do:
1 Thruster (100/63 or pick load) on the 1st minute
2 Thrusters on the 2nd minute 
3 Thrusters on the 3rd minute...

Continue as long as possible. Fraction sets if needed. Sub to Wall Balls if needed (or missed Thursday). Go somewhat easy if doing "Murph" on Monday & don't tank.

Friday, May 24, 2019

After a hard workout

After a hard workout

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Every 60-90 seconds with small increases do:
Hang Clean & Jerk 1-1-1-1-1..., then

How high up the ladder can you go in 8 minutes of;
1 Knees To Elbows 
1 Box Jump (24/20)
2 Knees To Elbows 
2 Box Jumps 
3...3...4...4...5...

For Rx+ do Ring Muscle Ups & jump on 30/24.

Extra: Go for an easy jog for 10-20 mins.

Thursday, May 23, 2019

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Mobility & Double Under Practice, then

How many rounds can you do in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Wall Balls 
20 Double Unders 
Rest 1 minute after each round.

For Rx+ wear a vest. This workout should help decide how to do "Murph": in 5-10-15 format, 4-8-12 or another format.

Extra: Back Squat 2-2-2-2-2... (no belts, not all out)

Wednesday, May 22, 2019

Wall Balls

Wall Balls

Memorial Day Schedule: CFEvo will be open for 8 am & 9:30 am classes on Monday, May 27.

Every 60-90 seconds wtih small increases do:
Hang Power Snatch + Paused Overhead Squat 1-1-1-1..., then

For time:
70 calorie Row (50 for ladies)
70 Sit-ups
70 Lunges (total steps)

For Rx+ do 100 reps of everything.

Extra: Bench Press & 1 arm Rows 10-10-10... (DB or BB Bench)

Monday, May 20, 2019

When a water bottle leaves a spot on a bench…

When a water bottle leaves a spot on a bench…

Back Squat 5-4-3-2-1 reps at the same loads, then

How many rounds can you do in 10 minutes of:
Rx
3 Handstand Push-ups (15's+ABMAT/10's+ABMAT; 3 rds strict)
6 Toes To bar 
9 Air Squats

Rx+
3 Bar Muscle Ups
6 Handstand Push-ups (25's+ABMAT/15's+ABMAT; 3 rds strict)
9 Pistols (total reps)

Extra: Muscle Snatch + Power Snatch + Squat Snatch practice