The Full Murph

Today I am here with all the details for Murph!  It all goes down a week from Monday, on Memorial Day, May 30.

For your convenient reference there is a whiteboard with a sign-up for our Annual potluck BBQ afterward.  This way we don’t end up with only nachos & beer…

We’ll get things started early enough that we all finish before noon.  This way if you have other plans or family events, you’ll have lots of time left to attend them.

We also like to finish before noon so you can all get it in before that afternoon heat kicks in!

The schedule for the day looks like this:

  • 9:00am  Sign-In begins
  • 9:30am  Opening Ceremony
  • 9:45am  Heat 1 Starts
  • Heats will run every 30 minutes

Also, Murph will have daycare!  Two shifts available:

  • 9:30-11:00am
  • 11:00am-12:30pm

Please sign your name and what you would like to bring on the whiteboard to our potluck!

Remember that there are infinite scaling options, so EVERYBODY can participate!  Bring your friends and family.  Now is a great time to show off all of your gains and lead by example!

Regular schedule this weekend!


Friday’s Training:

CrossFit:

Group Warmup & Mobility

PART A:

BURPEES
KB SWINGS
PULL UPS

Partner 1 completes the round while Partner 2 Holds a FRONT PLANK. Then Switch. Complete all 5 Rounds each.

Round 1 = 10 Reps of each
Round 2 = 8 Reps of each
Round 3 = 6 Reps of each
Round 4 = 4 Reps of each
Round 5 = 2 Reps of each

REST 2 MINUTES

PART B: DOUBLE DOWN

DOUBLE UNDERS
SIT UPS
AIR SQUATS

Same format as Part A, different movements, more reps:

Partner 1 completes the round while Partner 2 does MAX REP SIT UPS. Then Switch. Complete all 5 Rounds each.

Round 1 = 30 Reps of each
Round 2 = 25 Reps of each
Round 3 = 20 Reps of each
Round 4 = 15 Reps of each
Round 5 = 10 Reps of each

Fusion (6:30pm):

Group Warmup & Mobility

BIG HUGE SWEATY CHIPPER – FOR TIME. HOW MUCH CAN YOU FINISH IN 40 MINUTES?????

20 DB SNATCH (ALT)
20 M S.A OH DB CARRY (RIGHT ARM)
20 M S.A OH DB CARRY (LEFT ARM)
20 DB BURPEES (no jump)
20 DB ALT. LUNGES (total steps)
200 M RUN
+
50 SIT UPS
+
10 DB PUSH PRESS
100 M RUN
10 DB PUSH UPS (no jump)
100 M RUN
10 DB SQUATS
100 M RUN
+
100 JUMPING JACKS or SINGLE JUMP ROPES
+
10 DB PUSH PRESS
100 M RUN
10 DB PUSH UPS
100 M RUN
10 DB SQUATS
100 M RUN
+
50 SIT UPS
+
20 DB SNATCH (ALT)
20 M S.A OH DB CARRY (RIGHT ARM)
20 M S.A OH DB CARRY (LEFT ARM)
20 DB BURPEES (no jump)
20 DB ALT. LUNGES (total steps)
200 M RUN

momWOD:

Group Warmup & Mobility

PARTNER WOD: TEAMS OF 2 – FOR TIME

COMPLETE THIS LIST IN ANY ORDER, WORKING 1 PERSON AT A TIME. YOU MUST COMPLETE ALL REPS OF EACH EXERCISE BEFORE MOVING TO ANOTHER.

EMOM BOTH PARTNERS MUST STOP AND DO 2 BURPEES.

100 KB SWINGS (russian)
100 BOX JUMP / STEP UPS
100 SIT UPS
100 PULL UPS / JUMPING PULL UPS
100 DB WALKING LUNGES

30 MIN TIME CAP.