Friday 5.30.14

Strength (Week 4, Deload):

1) Bench Press, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 2-3set of 5reps

2a) Rope Up/Downs 3×7
Starting on the ground, flat on your back heals being the pivot point , pull yourself up on the rope to a standing position then lower yourself back down.

2b) Alternating Dumbbell Curls, 3×10-20


AMRAP 12min

500m Row (2:00min limit)
20 Strict Pull-ups or 10 Negatives w/5 count
50 Double Unders or 150 Singles

Thursday 5.29.14

Strength (Week 4, Deload):

1) Dead Lift, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 2-3set of 5reps

2) Back Squat, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 2-3set of 5reps


4 Rounds NFT*

100′ Prowler Push
200′ Farmer Cary
200′ Bear Crawl

NFT=Not for time.
Also, no score on this one.

Wednesday 5.28.14


1) EMOM for 7min, 3 Power Snatches, @ 60%-70%

2) EMOM for 7min, 3 Power Cleans, @ 60%-70%


AMRAP 12min

20 DB or KB Snatch (10R/10L Any way)
20 Jumping Lunges
30 Ab-Mat Sit-ups

Remember that this is a deload week. Weight should be manageable and intensity around 80%.

Tuesday 5.27.14

This will be a Deload week. The objective is to recover from the 3 prior weeks of training. You will not be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.

Strength (Week 4, Deload):

1) Shoulder Press, 40%x5, 50%x5, 60%x5
Warm-up as needed with light weight, 2-3set of 5reps

2) Bent Over Row, 3×10
Again, light weight. Focus on form


4 Rounds

1:00min Max Calorie Row (Damper setting at 3-5)
1:00min Max Rep Russian Kettle Bell Swing (Russian swing ends at head level)
2:00min Rest

Score is total calories and reps, but remember this is a recovery week. So the weight should be light and the intensity around 80%.

Monday 5.26.14

Instructions for “Murph”

Due to the volume of time it takes to complete Murph we are asking participants to arrive at least 10min early to begin warming up. There will not be a standard group warm-up, instead we will have a short warm-up written on the board that you will be responsible for doing on your own. We will brief the workout at 9am/10:10am, this will include movement standards and directions for the run. The workout for the respective heat times will start at exactly 9:05am and 10:15am.

Murph is a very demanding workout, it is important that you hydrate  properly before, during and after. Plan on feeling the effects for a couple of days and take a rest day or two if needed. This week is a deload week, so you won’t be missing out on any of the percent based training.



1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

“1/2 Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Notes: The mile run will be completed before and after the Pull-ups/Push-up/Squats. The Pull-ups/Push-ups/Squats should be partitioned. Example: 20 rounds of 5/10/15.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.


Sunday 5.25.14

Rest Day!

Great article from the CrossFit Journal.

A must read with “Murph” coming up tomorrow.

Click here