CONDITIONING for Tuesday 6/1/2021


as many reps as possible in 20:00 of
20 snatches
20 pogo burpees
20 pushups

Post score to comments!

READ: As the Pandemic Wanes, Sexually Transmitted Infections Are Likely to Rise – Scientific American

Tomorrow is Memorial Day and that means one thing:


for time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

Partition the pullups, pushups, and squats however needed. If you have a 14/20lbs weight vest or backpack, wear it!

From on 8/18/2005:
“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.”

+ + +

We will run our holiday schedule with three class times– 8am, 9:30am, and 11am– with two class types:
1. Single-Occupant Lanes (Limit of 6 per class time) and
2. Open Lanes (Limit of 12 per class time)


To scale down try doing the full run to start and end the workout, but cut the reps in half: 50 pullups, 100 pushups, 150 air squats.

To scale up try doing this UNPARTITIONED. That means completing the workout as written above. Do all 100 pullups before moving onto the 200 pushups before completing the 300 squats.


Instead of running 1-mile you can row a 2k, bike a 3k, or do 200 jumping jacks

If pullups cannot be done unassisted let’s do ring rows or toe-assisted pullups on short bars.

If pushups are tough or you risk complete failure, try pushups with hands on an elevation (box, bench, ramp) to decrease leverage.

If full range of motion squats are too difficult (or you have a muscular issue below the belt) then try squatting to a target like Dynamax medicine ball or even the bench.


Unless you opt for the unpartitioned version it’s all about what level of stamina you’ve got when it comes to the pullups, pushups, and squats. The goal is continual movement and not hitting failure.

Option 1
Becoming a more popular option is 2 pullups, 4 pushups, 6 squats x 50 rounds. You’ll most likely never hit failure in this version but you need to stay on top of transition times. And counting.

Option 2
Another popular method gaining traction is 3 pullups, 6 pushups, 9 squats x 33 rounds. You’ll buy in with a 1 pullup, 2 pushups, 3 squats round, but this reduces the amount of transitions from the previous option down.

Option 3
The classic “CINDY” benchmark volume of 5 pullups, 10 pushups, 15 squats x 20 rounds is popular because it’s the most practiced option. That said there’s a chance that 10 pushups is too much, so I’d suggest the pushup-break variation of 5 pullups, 5 pushups, 15 squats, 5 pushups for 20 rounds.

Option 4
10 pullups, 20 pushups, 30 squats x 10 rounds is nice when you’re a bodyweight movement specialist. Again you can pushup-break variation with 10 pullups, 10 pushups, 30 squats, 10 pushups to keep the chest and triceps from hitting the wall.


Make sure your hands are okay and the calluses aren’t close to ripping.

Sticking with grip (GET IT?!), you should be mindful of chalking your hands and ensuring a good grip on the bar or rings. Gymnastics grips are a great idea- and we sell a limited quantity at the gym if you need any. Use tape for a more budget-conscious option.

There is a high cardio element to this workout so it’s important to get the heart rate up, your breathing worked up, and a light sweat started prior to starting to avoid potential issues later.

I’d recommend your most stable-for-squats running shoes for the workout to take care of the impact of the runs and the drops from the pullup bar.

If you plan to wear a vest or ruck then a breathable tee underneath would be good. You think ab-mat situp butt rash is gnarly? All those contact points of the vest, especially ill-fitting ones, spell trouble for your shoulders, obliques, and legs.

If you’re reading this well ahead of the actual workout then you need to be HYDRATED as you are going to sweat. A ton.

Also get some glycogen from carbs in the muscles the day before because this will be a very long workout (45-70 minutes) for most people. We don’t want anyone bonking out.

Remember that benchmark workouts like these (HERO WODS) are designed to be brutal to honor the sacrifices many of these military, firefighter, and LEO have made. We don’t program them often so that when they show up you can feel free to go full send.

Otherwise sleep well and we’ll see you for MURPH!


This premieres at 9am PST. Afterward you can join on Zoom for YOGA with IVAN.MVMT at 10am. RSVP via PushPress for meeting info.

CONDITIONING for Saturday 5/29/2021


250m NO LEG row
10 toes-to-bar
250m NO ARM row
10 kettlebell push press/side

Repeat 3-4 times or until told otherwise.


3 rounds for time:
1000m row
30 single leg squats
50 kettlebell clean & jerks (must switch sides every 5 reps)

Post time to whiteboard!

LISTEN: CovidWOD on Spotify
: Semifinal Events are here and you can watch the events live! There’s the Mid-Atlantic CrossFit Challenge in Knoxville, TN and the Torian Pro in Brisbane, Australia.

Pushups should be performed in an arch-body position!

WORKOUT for Friday 5/28/2021


Practice your MURPH strategies! We’re going to do a 10-minute AMRAP of pullups, pushups, and squats. You can also choose one of the following:

a. 10/20/30
b. 5/10/15
c. 2/4/6
d. max pullups, max pushups, max squats (if you plan on going unpartitioned on Monday)

Since pushups will be the first movement to hit failure you can also try splitting that respective number in half and doing it as a transition between the squats and pullups. Instead of 5 pullups, 10 pushups, 15 squats you could try 5 pullups, 5 pushups, 15 squats, 5 pushups, etc.


5 front squats every 2 minutes for 6 sets


5 rounds for overall time:
12 Devil’s presses, 2×10/25/40lbs
40 ab-mat situps
1:00 rest

Post time to whiteboard!

LISTEN: MURPH Strategies on Memorial Day – Turbo Geeks

CONDITIONING for Thursday 5/27/2021


As Many Reps As Possible in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees

Suggested Rx: 2×50/35/20lbs dumbbells and a 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step.

Post results to comments!

READ: Urge Congress to Pass the GYMS Act and Save Local Gyms – CrossFit+

If you helped out your local restaurants and bars by reaching out to congress IT WORKED! Now your fitness communities including FOUNDATION need your help letting congress know that gyms were heavily affected by the pandemic and are arguably more necessary to improve one’s health. Please read the link and help us out!

Thinking of a strict press as a leg exercise will give you an even more solid base through your feet, legs, glutes, and abs.

WORKOUT for Wednesday 5/26/2021


Until told otherwise:
15 jumping air squats / goblet squats
10 pushups / HR pushups
6 pullups / strict
:30 double unders
:15 Samson/side”


STRICT PRESS every :90 x 12:00 (5-5-3-3-1-1-1-1)
BACK SQUAT every :90 x 12:00 (5-5-3-3-1-1-1-1)
DEADLIFT every :90 x 12:00 (5-5-3-3-1-1-1-1)

Post results to whiteboard. Report any and all Personal Records by banging the gong then writing them on the PR Window!

READ: Weight Vest & Carrier Options – FOUNDATION


Someone asked for a weight vest the other day. If you are serious about taking your training to the next level you can also add a weight vest or plate carrier to your arsenal. It turns the bodyweight workouts into something way more complex.
With MURPH so close I’m not sure what the shipping times are like, but here are some weight carriers/vests I’ve used or tried in person. Prices definitely reflect quality:
  • OneTigres Low-Profile Plate Carrier $81 This style is nice because of the simple stretchy enclosure. The shoulder straps are also hook-and-loop adjustable. The mesh makes it fairly breathable, but there’s very little padding throughout.
  • WarTechGears carrier-only for $45 It’s a solid option similar to some of those listed in the BETTER, but the quality of materials feels very cheap and I worry that it wouldn’t hold up over time.
  • CAP Barbell’s 20lbs weighted vest $35 It works, but comfort (especially for those with bigger chests) will vary tons.


  • MORPH Athletics (carrier & plates) for $160 These are another take on the BEST-level 5.11 carrier. Tons of padding throughout for comfort in movement, plenty of hook-and-loop for morale patches, MOLLE for pouch/accessory attachments, and best of all, a pair of plates included in the price.
  • BEAR KOMPLEX Plate Carrier for $140 This is the same brand of pullup grips we sell at the gym. A take on the BEST-level 5.11 carrier, it’s got a padded yoke for your shoulders and some quality industrial buckles on the sides. This lack of coverage on the side, paired with the DWR coating allows for increased breathability and moisture control. You can get it in Maroon or Navy on Prime.
  • North Gym Carrier + Plates $180 For those with wider and more muscular traps, this is similar to the other vests, but the straps are definitely wider.


  • 5.11 Tactical Tac Tec Plate Carrier for $199 The best in the industry for its coverage and popularity amongst military and law enforcement. This company saw the need for the CrossFit civilians who wanted a higher-quality fitness vest and put out a product with tough materials. This is what I use.
  • Rogue Fitness options $50 to $200. Tons to pick from the premiere seller for strength & conditioning athletes, including many of the options listed above. Haven’t had the chance, but they make their own weighted fitness vest which they make in-house.

And just in case you need weighted plates (not to be used as actual armor!), check out this $85 (to total a 20lbs carry) option available on Prime.
All Amazon links are affiliate links that add no cost to you.

CONDITIONING for Tuesday 5/25/2021


READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit

Bring your vests so you can practice wearing it and getting comfortable with movement during the warmups this week.

WORKOUT for Monday 5/24/2021


Until told otherwise:
24 air squats
12 pushups
6 pullups
:30 double unders (or double under practice)
:15 Samson stretch/side


In 8:00 establish a heavy hang snatch


10 rounds for time:
3 snatches, 30/50/70kg
5 burpee-over-bar

Full-effort the entire time. Please. Post times to whiteboard/comments/your journal!