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Monday 5/17

The 2019 MURPH athletes at Foundation

If you’re planning to participate in MURPH on Memorial Day, maybe bring your plate carrier/weight vest/ruck in so you can begin practicing movements as you’ll do them that Monday. Speaking of which, RSVPs for that day are already open!

We’ll have a set of 5 lanes as we currently run them, and another class with a cap of 10 which will not have dedicated lanes, but should respect social distancing rules.

WORKOUT for Monday 5/17/2021

Warmup

Until told otherwise repeat the following:
250m row
20 air squats
10 pushups
5 pullups

Feel free to work on the basics like kipping, arch body, different stances. Also variations like pistols, chest-to-bar/muscle-ups, handstand pushups, etc.

Workout

Starting with an empty bar LIFT every minute on the minute for as long as possible
– begin with SNATCHES until you hit a max-for-the-day or miss thrice
– move onto CLEANS until you hit a max-for-the-day or miss thrice
– finish with DEADLIFTS until you hit a max-for-the-day or miss thrice

Make sure the lifts happens on the beep, change weights immediately, then use the remainder of the interval to rest. Be mindful of jumps to allow yourselves plenty of reps as preparation. Chase solid technique and the weight will come!

Post heaviest loads for all three lifts to whiteboard/comments!

WATCH: Our weekly Follow-Along Kettlebell Workout

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Monday 5/10

Do you have this kind of consistency?

Should the bottom-of-the-dip position match the actual receiving position of the push or power jerk?

IN-GYM WORKOUT for Monday 5/10/2021

Warmup

Row until coach says otherwise. Movement patterns in your lanes!

MetCon

20 rounds for time:
2 push press
3 front squats
4 HSPU
5 chest-to-bar

Rx = 30/45/60kg, Rx+=40/55/70kg. Post times to whiteboard!

READ: I Review Fitness Trackers For a Living. Here’s Why I Still Won’ Give Up My Workout Journal – Wirecutter
WATCH:

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Tuesday 4/27

Make sure you have your jump rope on you this week!

Better yet, why not sign up for a free cubby in the shop room where you can store your gym-specific gear? That way you don’t have to lug your stuff in every time.

Ask a coach about it next time you’re in.

CONDITIONING for Tuesday 4/27/2021

SETUP

10-20-30-40-50 reps for time:
pogo hops
push press
reverse crunches

Ideally done with a bumper plate, but use whatever you’ve got! 20:00 time cap. Post time to comments!

READ: Knee Noise? – Kneesovertoesguy

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Monday 4/26

For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.

IN-GYM WORKOUT for Monday 4/26/2021

Warmup

15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar

Repeat until coach says otherwise!

Workout

EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks

Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.

Go heavy on the jerks! Post results to your journal and the whiteboard.

READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout

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Thursday 4/22

#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black

CONDITIONING for Thursday 4/22/2021

for time:
50-40-30-20-10 double unders
25-20-15-10-5 sumo deadlift high pulls

NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!

READ: How to Not Suck at MURPH – Eo3 Fitness
WATCH:

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Monday 4/19

Who else is excited for another go-around with these burpee box jump overs?

IN-GYM WORKOUT for Monday 4/19/2021

Warmup

every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight

Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.

Metcon

“KRONOS”

for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.

22:00 limit. Immediately into

100 alternating DB snatches (20/35/50lbs) for time

Post both TIMES to whiteboard (Ex: 16:32 / 18:52)

READ: Mat Fraser, The Buttery Bros Team Up For New Supplement Company – Morning Chalk Up
WATCH: At-Home Kettlebell Workout, premiering at 6pm PST

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Wednesday 1/27

Kelsi & Kellie

CONDITIONING for Wednesday 1/27/2021

MIMIR

AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups

Rest 3:00 then

AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges

Ideally done with a pair of dumbbells. Post both individual scores to comments!

READ: Weightlifting Weight Categories Reduced For Paris 2024 – Weightlifting House
WATCH:

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Monday 1/25

CONDITIONING for Monday 1/25/2021

FREYR

max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches

Post score to comments!

LISTEN: Debunking Microwave Myths – The David Chang Show
WATCH:

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