The Toughest workout in CrossFit

Every year on Memorial Day, we do what has been called

the toughest workout in CrossFit

Depending on how fast you go, how hot it is, and how many people you have pushing you on, it CAN be.

During the CrossFit games a few years ago, several athletes had to be treated for heat exhaustion as they were racing each other to finish it.

(Ok, it’s tough, but it’s not THAT tough).

Despite not being able to open the gym, We’re doing it tomorrow.

“Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

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.

You’ll be scaling the pull ups to bent over rows with a dumbbell if you don’t have a pull up bar.

This is everyone’s favorite, get after it!

Coach “Memorial Day at home” Jay

PS – We will be running a holiday schedule for classes tomorrow, meaning we will only have 9:30am class, and the Haley show will return on Tuesday.

PPS – A few folks are meeting at Cougar Field in Albany from 7-9am to do the workout (socially distanced) together. You’re free to join them, but it’s not a gym-sanctioned or coached event.


Announcements

HOLIDAY schedule on Monday, 5/25

9:30am class ONLY–we’ll be doing half Murph 🙂

The Haley Show will return on Tuesday the 26th. For the latest on our plans for opening, check out our show from last Thursday.

Workouts for the Week

Monday

CrossFit

Warm Up:
4/side perfect stretch
100m high Knees
100m butt kickers
100m figure 4
100m bear crawl
100m grapevine
200m run

“Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

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.

Cool Down:
2 min/side Calf smash

It’s time for annual Murph! We’ve been ramping up the running and bodyweight movement volume these last few weeks, so you guys should be ready to tackle it. There are multiple ways to go about Murph and a breakdown of how different strategies can be found here: https://blog.sugarwod.com/all-the-ways-to-partition-your-reps-in-murph/
If this is your first time doing Murph, choose a rep scheme that allows you to keep moving. That will probably mean small sets of each movement that keep you below muscle failure…. the pushup will probably be the limiting factor. If you’ve done Murph multiple times, try something new! Have you done the workout without partitioning the reps i.e. all 100 pulls, then 200 pushups, then 300 squats? Have you tried adding a weighted vest or weighted backpack? Murph is also a great workout to do with partner in a you go, I go style format. However you decide to tackle Murph, have fun and enjoy the time outside!

MetCon

Warm Up:
Tabata: 8 Rounds: 20s on/10s off
A. Jumping Jacks + Plank (alternating)
B. Air Squats + T Push Ups (alternating)

Mini Murph:
800m Run
50 bent over rows
100 push ups
150 squats
800m Run

Rx+: finish all movements in order, without breaking it up!

Cool Down:
2 mins/side pec smash
2 mins/side quad smash

We’ll scale back to HALF the run, HALF the reps. Out the door for your run by the 30 minute cap. This is a yearly tradition. Just keep moving!

Tuesday

CrossFit

Warm up:
3 rounds:
4/4 windmill stretch
5 Turkish get up sit ups
Gorilla walk (25 meters)

A. Strength
L-Sit Work

B. MetCon:
20 minutes, every minute on the minute:
MIN 1: Turkish get-up (Left side)
MIN 2: 16 Sit-ups
MIN 3: Turkish get-up (Right side)
MIN 4: Plank Hold

Finisher:
Tabata (14 rounds of 20s work/10s rest)
7 rounds in Hollow Hold
7 rounds in Arch Hold

Cool Down:
3 mins/side Gut smashToday is a Post-Murph skill day with L-sits and turkish get ups. You’ll perform 5 rounds total on each side for the turkish get ups. Start with no weight or light weight (I like using a shoe). Go up in weight if you have equipment and if technique allows. Peform as many quality reps as you can in about 45-50s (we’re not keeping score today) so you have time to rest and transition to the next movement. The plank hold can be done from your hands or your elbows. We’re looking for a tight midline for the duration of the plank. Hold as long as you can (for up to a minute). Today is all about abs!

MetCon

Warm Up:
20 cat/cow, then:

6 min AMRAP:
10 slow lunges
3/side scorpion stretches
5 push up to down dog

2 mins/side hamstring floss

MetCon:
Ab Set:
5 Rounds: (10 min cap)
10 hollow rocks
10 v-ups
10 tuck ups
10s hollow hold
1:00 rest

B. 12 minutes, every minute on the minute:
min 1: 30 (2=1) Mountain Climbers
min 2: 20s/Side Side Plank
min 3: 15 DB Deadlifts

Cool Down:
2 mins gut smash

Spicy ab set today. If you did Murph in any version yesterday, feel free to scale back all movements as needed to loosen up instead of feeling more beat. The EMOM work should be fast, leaving you 15-20s rest, or more. Shoot for medium weight on deadlifts, or go single leg if your weights are light

Wednesday

CrossFit

Warm up:
3 Rounds:
100m jog
5/5 one leg deadlift (no weight)
5/5 cossack squats
:30/side lat stretch against wall

A. Strength
5 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon:
For time:
18-16-12-8
Deadlifts
Hang Power cleans
Thrusters

Cool Down:
5 mins childs pose

It’s been a while since we’ve done a pure lifting workout. This will feel a lot like DT…but with thrusters 🙂 Try to be strategic with your rest breaks. For example, after 17 deadlifts, take your rest before completing the 18th rep then go straight into your hang cleans (since you have to deadlift your weight up anyway for the hang clean).Likewise, take a quick rest after 17 hang cleans before performing the 18th hang clean and then go straight into your thrusters.

MetCon

Warm Up:
3 Rounds:
30 jumping jacks
30s doorway “hang” (just get a stretch overhead)
10 cossack squats

10 wall slides (back to wall, arms like cactus, slide to overhead)
10 banded pull aparts/scap push ups

MetCon:

4 Rounds
2:00 Shuttle Runs/Up Downs

2:00 AMRAP Curtis Ps
1 DB Hang Power Clean
1 Lunge Left (front rack)
1 Lunge Right
1 Push Press

-Rest 2:00-

Score is # of Curtis P’s completed (each round)

Cool Down:
2 mins/side tricep smash

Goal is moving smoothly through the DB complex. Your arms/rack will DEFINITELY start to burn, so try to aim for some big sets to start. Strategically plan your breaks to take just a short rest before picking up dumbbells and starting again.

Thursday

CrossFit

Warm-Up:
400m Jog

5 minutes as many rounds and reps as possible:
2 perfect stretch/side
5 inchworms
10/10 KB taps

A. Strength

5 Rds:
Death March: 8 reps each leg
10 Crossover Dumbbell Step Up (5 each leg)

B. MetCon:

Death By Burpees
Buy In each minute: 10 Swings

Minute 1: Perform 10 Swings then 1 Burpee
Minute 2: Perform 10 Swings then 2 Burpees
Continue increasing the number of Burpees performed each minute until you are no longer to complete the required work

Score is the round you were successfully able to complete + the number of burpees into the next minute.
For example, if you completed all 12 burpees in Minute 12 and 11 burpees in minute 13, your score is 12+11

Finisher:
Tabata (14 rounds of 20s work/10s rest)
7 rounds in Hollow Hold
7 rounds in Arch Hold

Cool Down:
3 mins/side hamstring smash

Goal is to make it to at least minute 10. If you finish before minute 10, decrease the number of burpees and continue to work for a full 10 minutes. Scale to Up-Downs if chest is still sore from Murph. Scale swing reps if unable to complete 10 reps in under 15s. Move at a casual pace while the burpee reps are low in order to keep your heart rate down. Once you get to the point where you’re not getting any rest, try to to hold on as long as possible!

MetCon

Warm Up:
400m Run

5 minutes in a squat! Yep! Play around with positions, but STAY DOWN.

2 Rounds:
10 squat jumps (re-set each time, explode UP!)
10 T push ups

MetCon:

24-21-18-15-12-9-6-3
reps for time of:

Med-ball/DB squat cleans
DB Floor Press

Warm Up:
400m Run

5 minutes in a squat! Yep! Play around with positions, but STAY DOWN.

2 Rounds:
10 squat jumps (re-set each time, explode UP!)
10 T Push Ups

Cool Down:
2 mins/side hamstring smash
2 mins/side lateral glute smash

Those med ball cleans, though! You’ll go 24 of each movement, then 21, etc… With decreasing reps, you SHOULD feel like your sets speed up as you go. If you DO have a med ball, you could also prop your upper back/head up on it to do move of a bench press style movement. Floor press should be fairly heavy–think a weight you can do 15 reps when fresh, but not necessarily blaze through 24 straight!

Friday

CrossFit

Warm-Up:
100m walk
straight into..
200m run

then..

5 minutes as many rounds and reps as possible:
10/side lateral step up
5/side windmill stretch
5/side one leg deadlift

A. Strength

Every Minute on the Minute for 12 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon:
20 MIN AMRAP:
200m Single Arm Suitcase Carry (100 meters each arm)
100ft Bear Crawl
200m Single Arm Overhead Carry (100 meters each arm)
10 Dumbbell Step Ups

Cool Down:
2min/side Quad smash

This workout will tax your shoulders and midline. The carries and the step ups are to be done with one dumbbell. Try to go heavy on the carries. You can have two different weights if needed (one for suitcase and one for overhead) if overhead is a limiting factor. Bear crawl for a minute if you don’t have a 100 foot approximation.

MetCon

Warm Up:
100m jog (easy)
10 pull knee to chest
10 pull ankle to chest
10 bootstrap stretch

100m jog (faster)
10 woodpeckers
10 under fence (stay LOW between cossack to cossack)
10 jumping squats
high knees
butt kickers

Run test–200m for time (should be about :45-1:00. Use this to adjust for full distance in metcon)

MetCon:
4 Rounds for Time:
400m Run
21 KB Swings
12 Plank Rows
(PER side)

Cool Down:
2 mins/side calf smash/bone saw
2 mins/side foot smash

This is like Helen, but a bit longer. Really look to the KB swings as a “push” movement, and less like a thrust. Your quads should be burning too! Keep a steady pace throughout. You’re looking at about a 15 minute workout today.

Saturday

CrossFit

Warm Up:
50 jumping jacks
20 1 1/4 Squat
40 single unders
15 1 1/4 squats
30 one leg skip (15 right leg/15 left leg)
10 Air squat
20 double unders
5 jumping squats
10 triple unders/double unders

MetCon

For time:
800m run
Into…
4 Rounds:
20 Single Arm Swings (10 each arm)
30 Double unders

Then..

400m run
Into ..
3 Rounds:
15 Cleans (light to moderate weight)
12 Box Jumps

Then..

200m run
2 Rounds:
12 thrusters
30 double unders

Cool Down:
3 mins/side couch stretch

Nice long chipper today. Pick a weight that allows you to do big sets. Use the run as a recovery and push for about 85-90% effort in each section of work. Both the run and the rounds descend, so it should feel like a sprint downhill.

Saturday AM Throwdown

“Will Run for ‘Ritas”

5K run.

rest 5:00, or as needed to get your bearings

Then, for time:
“Marguerita”
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Yes, the burpee + push up + jumping jack are kind of like two burpees. HA! Find a flow in rolling down and up from sit up. Both heels must touch the wall on handstand.

Two times today–5K (GO FOR IT!) and Marguerita (have fun, it’s a steady burner)

Sunday

CrossFit

Warm Up:
Joint rotations
5-8 reps for each positions

then…

Dummbell/pvc/broomstick /band
3 rounds:
5 Sumo deadlifts
5 Strict press
5 Front squats
5 Good mornings
5 Back squats
5 Behind the neck press
10/side deadbugs

MetCon

3 ROUNDS FOR TIME:
40 Single Dumbbell Front Squat
30 Sit Ups
20 Alternating Dumbbell Snatch
10 Burpee over DB (Lateral jump)

Rx+ Weighted Sit-Ups

20 minute Time Cap

Cool Down:
5 mins/side T-Spine smash

Only one dumbbell needed for today. Weight should be light to moderate. For an added challenge, you can add weight to your sit-ups. Aim for big sets on the front squats. Once you get through the squats, the rest of the round will feel quick!

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