Workout of the Day: Monday, 5.30.16

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WORKOUT OF THE DAY:

“Murph”

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

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.

Workout of the Day: Sunday, 5.29.16

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BIKES & BELLS:

WARM UP:

Lax ball adductors/quads (4 minutes
Wall quad stretch (60s/side)

2x
Spiderman + OH reach
Inchworm
10 scap push ups
Bearcrawls

CONDITIONING:
10 min AMRAP
Bike 10/8 calories
Hold a plank
Air squats
(when the 10/8 calories are done, rotate)

2 min rest

10 min AMRAP
Bike 10/8 calories
KB front rack forward lunges
Hollow hold
(when the 10/8 calories are done, rotate)

2 min rest

10 min AMRAP
Bike 10/8 calories
Ball slams
Russian KB swings
(when the 10/8 calories are done, rotate)

2 min rest

Score is total rounds + calories

Workout of the Day; Saturday, 5.28.16

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GYMNASTICS:

MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, upper trap
1 Round: 15 prone theraband pass throughs, 15 band pull aparts, 15 belt tighteners, 5 inchworm w/3 sec hold, 15 arch ups, partner arch stretch x 20 sec/person x 2

STRENGTH:
A. Strict MU w/spot x 1 rep x 5-7 sets
B. HS walk for distance (partner spotted if needed) x 4 sets, Rest as needed
-goal is at least 50ft at a time. If you come down, take a few seconds and kick back up
C. L-hang on bar x 20-30 seconds x 4 sets, Rest 30 seconds
-scale to tuck if you cannot hold an L
+
core
weighted plank on elbows x 1 min
-rest 30 seconds-
weighted reverse plank hold x 1 min
-rest 1 minute-
reverse plank hold x 1 min
-rest 30 seconds-
reverse plank hold x 1 min

WORKOUT OF THE DAY:

MOVEMENT PREP: Mobility as needed x 5 minutes
1 Round: 20 jumping jacks, 20 air squats, 10 scap push ups, 10 scap pull ups, 10 leg swings side to side and fwd/bwd

CONDITIONING:
In teams of two with one person working at a time,
21 minute amrap
18 Calorie Row
15 Pull Ups
12 Box Jumps (24/20″)
9 Alternating DB Power Snatch (45/20#)

FINISHER: Time permitting
Freestanding HS practice
L-sit or tuck hold practice

COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: 5-10 minutes of mobility as needed
+ partner bar arch stretch x 20 sec x 2
2 sets
1 – 15 prone lying theraband pass throughs
2 – 10 T’s and I’s w/10 sec hold on last rep – these should be done slowly focusing on firing the smaller muscles
3 – 5 circular scap pull ups/direction + 10 scap push ups

GYMNASTICS:
max ub muscle ups x 1 set
-rest 3 minutes-
30 strict hspu for time
-rest 2 minutes-
max L-sit hold x 1 set
-rest 1 minute-
max ub kipping hspu x 1 set

STRENGTH/CONDITIONING:
A. C&J; 70% x (2+1) x 3, 75-85%x(2+1)x4
B. Deadlift; 85%x1 rep EMOM x 10 minutes
C1. depth broad jump x 2 reps x 4 sets x 4 rounds
C2. 50ft atlas stone front rack carry (heavy) x 4 rounds
+
core (3 sets)
15 tuck ups
10 side plank ups/side *on hand*
15 arch ups
15 hollow rocks
30 v-ups

Workout of the Day: Friday, 5.27.16

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WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side
1 Round: 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft broad jump

STRENGTH:
A. Clean w/2 sec pause above knee + Clean (1+1) every 2 minutes x 12 minutes (6 sets) – building across

CONDITIONING:
5 minute amrap
Hang Squat Clean (115/75#)* (135/95#)**
*every time you drop the barbell = 10 push up penalty*

-Rest 3 minutes-

5 minute amrap
Thruster (115/75#)* (135/95#)**
*every time you drop the barbell = 10 pull up penalty*

Board Score: ST(A-heaviest), COND(Total Hang Squat Clean/Total Thrusters)

Workout of the Day; Thursday, 5.26.16

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WORKOUT OF THE DAY:

MOVEMENT PREP: lax ball hip flexors, glutes, and pecs 5 minutes
1 Round: 30ft inchworm + scap push up, 30ft lateral lunge, 30ft crab walk, 10 rocking ankle mobilizations/side,

STRENGTH:
A1. Good Morning x 6 reps x4 sets
A2. Weighted Dip @ 31×3 tempo x 6 reps x 4 sets

CONDITIONING:
For time
21-15-9
DB Burpee (45/20#)
200m run or 250m row

FINISHER:

10 minute partner max calorie row switching every 30 seconds

RUNNING:

*MEET AT 7th & WALNUT CORNER OF WASHINGTON SQUARE PARK*

WARM UP:
Dynamic warm up

Drilling focus on cadence and hip angle using a partner and band

CONDITIONING:
8×300

Rest starts as 1:1 (so if you ran 90s, you rest for 90s). The rest then follows:
Round 1: 1:1
Round 2: -10s
Round 3: -20s
Round 4: -30s
Round 5: -20s
Round 6: -10s
Round 7: back to 1:1 (starting rest

Goal here is to keep even splits, so if burn the first one, this won’t be very pleasant.

BIKES & BELLS:

WARM UP:
Lax ball glutes (60s/side)
Banded hamstring stretch
Banded lat stretch

2x
Lateral squats
10 rocking ankle mobilizations
10 sumo squats

SKILL:
Pistol practice

4 sets/ 6-8 reps per leg, we’ll scale options as needed for everyone and work on progressions for the movements

CONDITIONING:

18 MIN AMRAP
Partner 1 will start at 0:00, Partner 2 will go at 1:00 and follow the same cycle

10/8 calorie bike
21 Russian KB swings
15 No push up renegade rows
9 Box jumps

Finisher:
30 hollow rocks
30 arch ups
x2

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