HAPPY MEMORIAL DAY
1 mile Run
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.
500 Meter Row,
THEN 2 ROUNDS OF:
10 Spiderman and Reach, each leg (Video HERE)
8 Walkouts (Video HERE)
6 Inchworms (Video HERE)
In each row, gradually build from a slow pace to a medium pace.
DEADLIFT + DEFICIT HSPU
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Deficit Kipping HSPU
Athlete’s choice on both the deadlift weight and the deficit kipping HSPU.
On both, athletes are free to climb in both weight on the deadlift and deficit on the HSPU.
Tracking the deadlift, post your heaviest three-rep to SUGAR WOD
500 Meter Row
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)
Post times to SUGAR WOD
The deadlifts and the burpee box jumps are the decider of the workout.
We are looking to cycle through these repetitions aggressively, and once we have a strong approach on these movements, then we look at pushing the row. But it comes last in matters of importance when thinking strategy. As a generalized recommendation on pacing the row… we are looking at somewhere around 10-15 seconds slower than our 2K pace.
On the deadlifts, these do not need to be unbroken. We are looking for a challenging weight that could be cycled for 12+ repetitions for all three rounds if we went for it, but individual strategy may have us breaking at 8-4 or 6-6. We do not want to push so hard on the deadlifts that our burpee box jumps slow significantly. It is here where seconds can disappear.
On the burpee box jumps, we can make up ground here. It is not a fast, wreckless pace here by any means, but we can recover our breathing on the following row. Burpee box jumps are a movement where seconds can slide away without us even noticing. It’s the extra steps that add a moment here and there, that can compound to 15+ seconds very easily in each set. Focus on your footwork here, keeping motions tight and all extra steps eliminated.
EXTRA CREDIT/DOUBLE-UNDER STAMINA
Choose one of the following:
A) 5 x 50 Unbroken Double-Unders
B) 6 x 35 Unbroken Double-Unders
C) 7 x 25 Unbroken Double-Unders
D) 8 x 10 Unbroken Double-Unders
E) 4:00 for Max Double-Unders
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
30 secondSamson Stretch each side (Video HERE)
12 AbMat Sit-Ups
12 Air Squats
Building to a heavy single on the Push Press today. Using last week’s final 3-Rep weight, we will warm through an “On the 90 second” drill. Time is left on the back end to build to a heavy single for the day.
On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP
On the 1:30… 4 Reps @ 60% last weeks 3-Rep PP
On the 3:00… 3 Reps @ 70% last weeks 3-Rep PP
On the 4:30… 3 Reps @ 75% last weeks 3-Rep PP
On the 6:00… 2 Reps @ 80% last weeks 3-Rep PP
On the 7:30… 1 Rep @ 85% last weeks 3-Rep PP
Until the 15:00 on the clock, continue with singles and build to a heavy single for the day. It is not mandatory to stick to the “On the 90s” interval, but it can continue to be used. Post heaviest single to Sugar Wod
9 Pull-Ups, 9 Thrusters (95/65)
15 Pull-Ups, 15 Thrusters (95/65)
21 Pull-Ups, 21 Thrusters (95/65)
There is a rhyme and reason why we have been modifying CrossFit.com benchmarks, and not actually conducting the exact workout.
There is much to be said about testing a benchmark. The stress response, despite a good thing that can push performance, is something not to be taken lightly. When we take on a benchmark, it takes a toll on the mind and body… whether we “feel” it or not. This can compound during a week such as this current one, where we are testing heavy lifts. This is why we’ve seen some modifications to these classical workouts. With that said, we average roughly one actual benchmark (or repeatable workout) per week. This allows for consistent measurement, without overtaxing our nervous system.
With “Narf” being “Fran” in reverse, we will benefit from a very similar stimulus without the benchmark CNS response. Let’s move with the same intention we do on “Fran”, with 1% reservation… because the workout is now decided on the 21’s, the final set.
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers (Video HERE)
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side (Video HERE)
Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.
On the 0:00… 3 Reps @ 45% of 1RM Front Squat
On the 1:00… 2 Reps @ 50% of 1RM Front Squat
On the 2:00… 1 Reps @ 60% of 1RM Front Squat
On the 3:00… 3 Reps @ 50% of 1RM Front Squat
On the 4:00… 2 Rep @ 55% of 1RM Front Squat
On the 5:00… 1 Rep @ 65% of 1RM Front Squat
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% of 1RM Front Squat
On the 8:00… 1 Rep @ 75% of 1RM Front Squat
On the 9:00… 1 Rep @ 80% of 1RM Front Squat
From Minutes 10-20… build to a heavy single for the day.
21/15 Calorie Bike
18 Wallballs (20/14) – Females to a 9′ Target
15 Kettlebell Swings (53/35)
Schwinn Bike – 21/15 Calories per round
Assault Bike – 15/10 Calories per round
Rower – 21/15 Calories per round
*If we do not have a Bike, complete on the rower with the above calories. Note which piece of equipment we used in the leaderboard comments. Post times to SUGAR WOD
Building engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.
On the bike, we are looking for a conservative pace here that allows for a fluid transition to the following movements. Even if we slow on the bike, we are still making forward progress. An extra break on the wallballs or following kettlebell swings however is a different story, where our forward momentum comes to a halt. This is not to imply that the wallballs and swings need to be unbroken, but we are looking to push our efforts here first before looking to speed up the bike.
On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here.
These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.
On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern.
On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the bike. On that following round, give yourself 15 seconds to recover on the bike. Make an immediate transition to it and get the pedals moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.
1:00 – 2:00 Light Jog or Row
4 Samson Stretch Lunges (5 second hold in each) – Video HERE
8 Alternating Spiderman and Reach – Video HERE
12 Russian Baby Makers – Video HERE
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
All three parts are scores separately. Post totals of each part to the respective leaderboard below.
Use a single barbell for all three movements, as we have 3:00 between each round to change weights.
The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.
The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.
If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.
In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.
In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining. Use the clock to our advantage. Understanding how much time we have left as we re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.
On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.
For Time (20 minute cap):
18-15-12 Deadlifts (185/125) Box Overs (24/20) ** 1 Partner works, while other does Plank Hold **
18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Squat Hold**
18-15-12 Burpees, Goblet Squats (53/35) ** 1 Partner works, while other does Static Bar Hang **
Extra Work: 1.) 3×10 BB Bent Over Rows 2.) 3×15 Hip Ext.