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MURPH

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CrossFit Black Box – Group/Partner WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday Unloaded

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Single Arm Dumbell Press (10-10-10)

3 sets of 10 reps in each arm. Work up to a moderately heavy set

Metcon (Time)

For Time

500m Row

30 Burpees

500m Row

20 Burpees

500m Row

10 Burpees

Cool Down

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

roll out Chest w Lax Ball

Friday Crossfit

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CrossFit Black Box – CrossFit

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Shoulder Press (4-4-4-4-4, across)

15 mins to work on 5 sets of 4 reps @80% of your 1RM

Metcon (Time)

For Time

400m Run

30 Handstand Push Ups

400m Run

20 Handstand Push Ups

400m Run

10 Handstand Push Ups

Cool Down

Banded OVH Distraction

Roll Out Shoulders w Lax Ball

Banded Hamstring Stretch

Competitor/Accessory

Back Squat (3-1-3-1-3-1)

78%/3

83%/1

78%/3

85%/1

78%/3

88%/1

Thursday Crossfit

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CrossFit Black Box – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For Time

21-15-9

Overhead Squats 115/85

* 5 Ring Muscle Ups after each round*

3 min REST

21-15-9

Calories Row

Hang Power Cleans 115/85
Score is total time including rest

Scale Muscle Ups to Transitions on the Low Rings + Ring Dip*

Cool Down

banded OVH Distraction

Banded Trap Stretch

Pigeon Pose

Roll Out Glutes/Shoulders/Lats w Foam Roller

Competitor/Accessory

Metcon (No Measure)

3 Rounds

1 min of Abmat Sit Ups

1 min of Russian Twists 20/14

1 min Plank

1 min REST

4 sets of 15 Reverse Hypers

Thursday Unloaded

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For Time

21-15-9

Goblet Squats 70/53

Ball Slams 40/30

3 min REST

21-15-9

DB Hang Power Cleans 40/30

DB Box Step Ups 40/30, 20in box

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch

Roll Out Glutes/Shoulders

Wednesday Unloaded

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Gymnastics

Pull-ups (Max Effort)

15 mins to work on:

4 sets of Max Effort Pull Ups

*Scale to strict banded*

Metcon (Time)

5 Rounds for Time

50 Double Unders (100 Singles)

12 Double KB Deadlifts 70/53

Cool Down

Banded Hamstring Stretch

Banded OVH Distraction

Pigeon Pose

Roll Out Shoulders/Lats w Lax Ball

Crossfit Wednesday

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CrossFit Black Box – CrossFit

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Gymnastics

Metcon (No Measure)

20min Clock to complete:

2 sets of:

10 Pull Ups + 10 Toes to Bar (unbroken)

2 sets of:

6 C2B Pull Ups + 6 Toes to Bar + 2 Bar Muscle Ups

2 sets of:

5 Strict Pull Ups + 5 Strict Toes to Bar

Metcon (Time)

5 Rounds for Time

50 Double Unders

5 Deadlifts 275/185
10 min time CAP

Cool Down

Banded Hamstring Stretch

OVH Banded Distraction

Roll Out Shoulders/Lats w Lax Ball

Pigeon Pose

Competitor/Accessory

Bench Press (10-10-10-10, increasing)

*athlete’s weight choice, work up to a moderately heavy 10*

Super Set with Bent Over Rows

Bent Over Row (10-10-10-10)

Men: 135lbs

Women: 95lbs

Super set with Bench Press

Unloaded Tuesday

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CrossFit Black Box – CrossFit Unloaded

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

18 KB Swings 53/35

12 DB Thrusters 35/25

8 Burpee Box Jumps 24/20

Cool Down

Pigeon Pose

Banded Hamstring Stretch

Roll out Shoulders/Glutes w Lax Ball

Tuesday Crossfit

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CrossFit Black Box – CrossFit

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

18 KB Swings 53/35

12 Thrusters 75/55

8 Burpee Box Jumps 24/20

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Roll Out Shoulders/Glutes w Lax Ball

Competitor/Accessory

Snatch (3-3-3-3-2-1-1-1)

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

Monday Crossfit

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CrossFit Black Box – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Squat Clean + Front Squat Complex (1 +2)

Every 90 seconds for 12 mins perform:

1 Squat Clean + 2 Front Squats @70% of your 1RM Clean

Metcon (Time)

3 Rounds for Time

250m Row

12 Squat Snatches 75/55

21 Push Ups

Cool Down

Pigeon Pose

Roll Out Shoulders w/ Lax Ball

Banded Hamstring Stretch

Competitor/Accessory

Metcon (Time)

5 Rounds

0:40 secs L-Sit Hold

10 Parallette Pass Throughs

15 Hollow Rocks

20 GHD Hip Extensions

4 sets of 15 Reverse Hyper