An Annual Tradition

Reminder: wear “get-dirty” clothes on Saturday!

So much to look forward to in the next training week. A few fun, sweaty workouts, a 3RM press, and… MURPH.

I dread look forward to completing Murph every year for a few reasons:

  1. This is one of my favorite tests of mental toughness. It LOOKS long on paper. It FEELS long when you do it, but ultimately, can you just do ONE REP? Having the freedom to break up the reps in ANY way you wish gives you the ability to always do something. Push ups done? Do 5 squats. You’ll get there.
  2. Murph always highlights how fun it is to train with YOU. High fives and fist bumps between sets. Cheering everyone on during the run. It’s a solo workout but feels so supported.
  3. It’s fun to learn something about strategy. Sometimes you hit your stride. And sometimes you realize you made a mistake. Either way, you learn (hint: Do NOT leave extra push ups for the end. Those are always the worst)

I’d be lying if I said I don’t get a little nervous in the few days leading up to Murph every year. How rough will it be to do with a vest, or unbroken (100-200-300 straight) or whatever other variation I choose?! When’s the last time I ran a mile?! (Thank you, rain!)

In hindsight, the anticipation has always been worse than the actual workout.

Here are a few things YOU should do this week to get ready:

  1. If you’ll be doing pull ups, take care of your calluses this week. Shave ’em down Wednesday or Thursday. DO NOT TEAR.
  2. Add in some extra mobility. The two recovery days (Wednesday and Sunday) are focused primarily on shoulders to have you feeling prime by Monday. If you need a little extra work on your feet, hammies, or hips to deal with the running, add in 10 mins/day.
  3. Check your time and scaling from last year. If you’ve added pull ups to your skills, this may be your first time Rx. If you’ve done it Rx under 40:00, this may be the year to go with a vest. Come with the details!
  4. If this is your FIRST time, don’t stress. If you’re worried, maybe run a casual mile one day after the workout. Or try a few rounds of “Cindy” (5 pull ups/ring rows, 10 push ups, 15 squats) just to get your brain in on it.

Enjoy this next week of training–it’s a fun one. If you’re out for the long weekend, travel safe!

Coach Heidi

Announcements

Summer Guest Days: 1st and 3rd Saturdays

Due to rain, we’ll meet at Hale on this coming Saturday, May 18th.

Note: we will NOT be at the beach this month!

Family and friends welcome; workouts will be suitable (and scalable) for all levels.

Memorial Day Murph: Monday, 5/27

Mark your calendars! This is one we look forward to EVERY year. Whether this is your first or fifth time, we’ll have plenty of scaling options available.

8am and 9am classes ONLY.

Teens Camp: June 24th-28th

Teens 13-18 are invited to spend a week learning about fitness, health, nutrition, and positive body image. Past activities have included pool workouts and interactive meal prep. Each day will be a mix of exercise (suitable for all levels; modifications provided) and activities or talks aimed to build confidence and healthy habits.

Space is limited. Please email coach Katie for more info. katie@crossfithale.com 

Workouts for the Week

Monday–TRAIN

A.Back Squat:

7 Rounds:
Every 90s

3 reps @ 80-85% 1rm

Get under the bar for part A and work with heavy weights. You’ll notice we aren’t going for a max here, and our goal is to keep the same weight for every round. Warm up to 80-85% before this one starts

B. For time:
2 Rounds for time of:
30 dumbbell walking lunge
50 Burpees

50/35 lbs in one hand

This one is a sprint that will tax your legs and perhaps get a little grippy. Keep moving and finish this one under 12 mins. Moving steadily through the burpees is key. If you find yourself resting, just GET TO THE GROUND.

Silly monkey noises optional but may keep your mind distracted from the suffering on burpees. Burpees = 50 chances to jump up and grab a banana. See, not so bad.

Tuesday–TRAIN

15 min AMRAP
500m row
12 Deadlifts 175/115
21 box jumps

The weight is meant to be manageable (unbroken at least first few rounds) The box jumps should be smooth and steady, and the row should be FAST.

You’ll make (or break) time on transitions and box jumps here. JUST GET ONE. Get your hands to the bar and go. Get to the rower and GO!

Wednesday–TRAIN

A. Shoulder Press: 3RM

Find a new 3 rep max for your strict overhead press.

B. Use 60% of A and do a max set of as many reps as you can

Score is total number of reps.

C. “Double Duty”

2 Rounds for time of:
200m run
15 Push Press, 95/65
12 Toes-to-bar

At 10:00, start:

2 Rounds for time of:
200m run
15 Push Press, 95/65
12 Toes-to-bar

You’ll score these two pieces separately. They are sprints, and your goal is to finish each under 5 mins.

Thursday–RECOVER

A. 15 mins for quality
10 arm circles/side forward & back
10 Michael Phelps
10 squats
5/side Cossack squat + grind low
100m jog/100m row

B. Tabata:
1. Row
2. Bottom to Bottom Squats
3. Sit Ups
4. Jumping Lunges

Take this at 50-60% if you’re feeling wrecked. Hit it harder if you’re not. These will get your heart rate up, even moving at a reasonable pace. Aim for a consistent # of reps each round.

C. Mobility
2 mins/side trap smash (LAX ball + PVC)
2 mins/side scap scrub (hold 25# ball or plate over chest)
2 mins/side deltoid smash

All the shoulder things! After yesterday and before tomorrow, you’ll need this.

Friday–PERFORM

“Air Force”

For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

(95/65) For all the barbell movements

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

So, your incentive here is to move as fast as possible to finish the workout before the burpees catch up with you. Ideally, you’re NOT putting barbell down at all or more than once each minute. You should be able to do AT LEAST 10-15 reps of each movement with your weight, so scale appropriately.

Saturday–TRAIN

In Pairs

3 rounds of 1 min each of:
air dyne (cals)
ball toss
tire flips
10 m shuttle run
kettlebell swings 53/35
rest

Score is total number of reps plus cals. This is a fun workout you’ll do with a partner. One person works at a time here, and your score is the total reps plus calories. Keep it casual today and save yourself for MURPH on Monday

Side note: wear clothes you don’t mind getting a bit dirty.

Sunday–RECOVER

A. 3 Rounds, 40s on/20s off
Dead Bugs
Banded Good Mornings
Lizard Walk
Sit Up to Pancake
Crab Walk (or rock in place)

B. 5 Rounds on the 4 min:
500m row

Aim for a time 10-15s slower than your all out 500m pace. Keep stroke rate under 30/min and work on efficiency. This is a great chance to PRACTICE pacing for a workout. Between efforts, focus on breathing–in through your nose, out through your mouth…or nose only breathing.

C. Mobility
3 mins/side couch stretch
2 mins/side pec smash
3 mins BREATHING: belly, ribs, chest
4 count in; 4 count hold; 8 count out
(option to smash low back with feet up on box)

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