Murph Shirts!

What’s the word?
What’s the word?
Hey everybody!  Today’s blog is SUPER exciting!

As you may or may not know by now, our BIGGEST event of the entire year is less than a month away.

On Monday, May 30, CFHV will hold it’s Annual Memorial Day Murph!  We usually have over 100 of you come out that day to do the workout, pay tribute to our service men & women, and have a big fun BBQ to kick off the summer.

One of the ways we ramp-up and celebrate Murph is always a kick-ass new t-shirt for you all to rock at the event and throughout the summer.

This year we’re making it even BETTER with not one, but TWO different designs.  You can also choose to order a t-shirt OR a tank top for either design!

Or hey…why not one of each??

Design #1 you see above.  Good ole red, white, & blue American flag style CFHV on the front.  On the back we’ve incorporated the movements of Murph into the flag.  It’s even accurate with 50 stars & 13 stripes, just like the American flag!

Our second design shown below pays respect to our military service people in addition to paying reverence to the flag.  As with design #1, the movements are right there in the stripes, and we have the date of this year’s Murph on the front.

Murph_M_Tank_RF_v002

Pre-order will go up TONIGHT and will run until the end of next week on Sunday, May 15.  So if you have a specific size or color you want to guarantee you get, make sure to sign-up!

Shirts WILL BE HERE in time for the big day!

One rep max Bench Press today!  You’ve been training hard for 4 weeks working up to this, so you ARE ready!

Who’s going to PR today??


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility:

NO PRE-WOD SKILL TODAY

Strength, Technique & Development: 15 MINUTES
TEST PROGRESSION: FIND 1 RM BENCH PRESS

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the BP. During testing, do 5 SETS OF 8-10 BENCH PRESS REPS.

WOD: STATION ROTATION (16 MINUTES)

MIN 1: ROW (40 SEC / 20 SEC REST)
MIN 2: HSPU (40 SEC MAX REP / 20 SEC REST)
MIN 3: AIR ASSAULT (40 SEC HARD EFFORT/ 20 SEC REST)
MIN 4: MUSCLE UPS or PULL UPS (40 SEC MAX REP / 20 SEC REST)

Fusion (6:30pm):

Group Warmup & Mobility

15 MINUTES: WORK / REST is: :40 SEC ON / :20 SEC OFF for each exercise

JUMP ROPE
DB PUSH PRESS
MAX COMPRESSION HOLD (Hollow Body)
JUMP ROPE
DB THRUSTER
MAX COMPRESSION HOLD (Hollow Body)
JUMP ROPE
DB BURPEE
MAX COMPRESSION HOLD (Hollow Body)
JUMP ROPE
DB ALT. LUNGES
MAX COMPRESSION HOLD (Hollow Body)
JUMP ROPE
DB. ALT. SINGLE ARM SNATCHES
MAX COMPRESSION HOLD (Hollow Body)

REST 2 MINUTES

x 2 COMPLETE CYCLES (32 MINUTES)

momWOD:

Group Warmup & Mobility

STRENGTH, TECHNIQUE & DEVELOPMENT: GERMAN VOLUME BACK SQUATS

At 50% (or less) of perceived 1RM, perform 10 REPS BACK SQUAT x 10 SETS (Self time EXACTLY 1 MIN REST AFTER EACH SET). Should start dropping reps by sets 6 or 7 if loaded correctly. Insist on perfect form, controlled squats.

WOD: “HELEN”

3 ROUNDS FOR TIME:

400 M RUN
21 KB SWINGS
12 PULL UPS


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

Gymnastics Progression – 10 Minutes HSPU / INVERSIONS

Conditioning: Running & Murph Prep:

This week we are increasing our work to rest ratio to 1:1. We will run for 1 Minute at a sustainable / repeatable pace and then walk / rest for 1 minutes. 36 MINUTES (18 sets)

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility:

Strength & Technique:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: DB Push Press @ 20X3; 8 Reps; rest 20 sec
A3: Lying Face Up Bench DB Tricep Extensions; 16 reps; rest 60 sec

WOD: 20 MIN AMRAP:

400 M RUN or 500 M ROW
30 SLAM BALLS
30 SIT UPS