Category: Blog

Lift 4×3 above knee hang power cleans, starting around 70% + 4×6 RFESS/side 1201 tempo immediately after, do 10 at 65% of what you hit today

Workout 9:00 AMRAP 12 wallballs 20/14 to 10 feet 15 situps 24/18 cal row rx+ ghds

Lift Bench Press 4×6 at 75-80% first 2 paused superset with 3 snatch high pulls, pause at the knee for 2 seconds on the way up and down

Workout 10 Rounds 7/5 cal bike 5 chest to bar rx+ alternate rounds of c2b and bmu “

Workout

6×2:00 AMRAP with a partner, rest 1:00 in b/t AMRAPs

AMRAP 1
Farmer’s hold
+
toes to bar

score is reps+lbs held–can only work while kbs/dbs are in the air

AMRAP 2
dumbbell squat hold (2 dumbbells, fr position)
+
burpee

score is weight+reps, can only work while partner is in the bottom of the squat

AMRAP 3
bearhug hold
+
box jump overs 24/20

score is weight+reps, can only work while partner is holding the bag

so you’ll do AMRAP 1, then 2, then 3, then start back at 1 and go through each one more time

No rx+ just get more reps

Workout

30:00 EMOM
Min 1: 25m sled push
Min 2: rest
Min 3: 16 total kb snatches green/yellow
Min 4: 8 shuttle runs
Min 4: 10 burpee box jumps
Min 5: rest

score is load on the sled push–but must be back inside before the next minute starts.

Skill 12:00 to get through 4×10 lat pulldowns 1131 tempo and 3x max pike handstand pushups OR handstand hold

Workout 5 RFT 6 ring dips 9 toes to bar 12/9 cal bikerx+ 3 muscle up+1s

Lift Back squats 4×8 at 70-75%, first 3 paused superset with 3 broad jumps, ideally rebounded

Workout 10:00 AMRAP 10 american kb swings green/yellow 50 DU no rx+, just get more rounds

Workout 10 rounds on the 3:30 start 15/12 cal bike 15/12 cal row 1 rope climb rx+ legless score is total working time

Mobility 1:00 biceps smash/side 5 hip CARs/direction/side

Lift Cleans Clean pulls 4×3 pause at the knee for 2 seconds up and down goal of 7/10 effort, not doing percentages b/c murph. + 4×8 Dumbbell Rear foot elevated split squats–2/side at 1201 tempo stay very light on these after Murph, just trying to stretch out those hip flexors basically

Workout 13:00 AMRAP 5 hang power cleans 135/95 10 situps 25m suitcase carry/hand red/green rx+ ghds

Murph
1 mile run

100 pullups
200 pushups
300 air squats

1 mile run

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old.

split the inside work up however you want

if you’ve been doing crossfit for less than 6 months, we strongly recommend doing partner or half murph. Partner is full runs, then split inside as desired. Half is split everything in half.

2 classes, 8am, and 9:30 am. Potluck at the gym after!

Workout 6 rounds with a partner, you go I go by movement 25m rack+oh carry/side 50m sled push 10/7 cal bike 8 v-upsscore is time and load

Mobility to prep for Murph 10:00 of 150 walk 10 pvc passthroughs 10 mckenzie pressups