workout of the day
Current Program: in-house custom
current focus: Murph Game Day, Recovery, Strength Maintenance
*updated every sunday evening
monday - may 25
WHAT IS MURPH?
“Murph” stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Lt. Murphy created this workout himself as part of his SEAL training, originally calling it "Body Armor". He frequently performed it while wearing his 16.4-pound military-issued body armor to simulate downrange conditions.
Murphy lost his life during Operation Red Wings. While surrounded by the Taliban, he knowingly walked into open ground under heavy gunfire to make a satellite call to headquarters to request backup for his pinned-down team
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
METCON:
“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Rx: 20/14 lbs Weight Vest
*Partition, pull-ups, push-ups, and air squats as desired
Tuesday - may 26
METCON:
Murph Recovery or Fast Intervals:
E2MOM 10 | Every 2 minutes on the Minute for 10 Minutes:
Row 300/250 m
REST - 2:00
E2MOM 10 | Every 2 minutes on the Minute for 10 Minutes:
15/12 Calorie Echo Bike
No Score
Tuesday - may 26
lidy’s power abs
Working on:
*coach’s choice
wednesday - may 27
METCON:
AMRAP 15:
14 Gorilla Rows (53s/44s)
100 m Dual Kettlebell Farmers Carry (53s/44s)
7 Burpees to Plate
ACCESSORY RECOVERY:
Spend 5-10 Minutes on the Following:
Foam Rolling and Stretching
wednesday - may 27
mobility Class
Working on:
chest, quads, & calves
thursday - may 28
STRENGTH WORK:
3 SETS:
5 Reps of 3-sec Pause at Knee Deadlifts
*start at 55-60% of 1RM deadlift and increase each set
*Demo: link
METCON:
2 ROUNDS:
3 Loop Runs
15 Deadlifts (315/225)
Time Cap: 21 minutes
Score: Time
thursday - may 28
endurance class
Working on:
*you’ll see soon enough ;)
Thursday - may 28
danielle’s yoga flow
Working on:
*instructor’s choice
Friday - may 29
METCON:
For Time:
10 Push Jerks
100 Double Unders
8 Push Jerks
80 Double Unders
6 Push Jerks
60 Double Unders
4 Push Jerks
40 Double Unders
2 Push Jerks
20 Double Unders
Barbell: 185/125 LBS
Time Cap: 17 minutes
Score: Time
saturday - may 30
Skill Class
Bar muscle-ups & handstand walking