Announcements
May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)
May 27th – “Murph” Challenge – Heat Times are Up on Wodify
June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)
June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)
June 28th – Squat/Deadlift Workshop (Location TBD)
Sign Ups will be available at the front of the gym!
All Clinics are $35 to join and great for all skill sets. Premium memberships are free!
Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, we are hitting Murph. We have multiple ways to attack it today. The most common scale would be to turn this into a 2 person or 3 person team WOD and allow athletes to partition as desired in order to get the workout done. The focus is on aerobic capacity and muscular endurance. We should feel that we are ready to tackle this with the build up over the last cycle.
In a workout like this, rest periods are inevitable. So hang in there, break when you need to, then get back into the fight!
Warm-up (No Measure)
2 Rounds (1st round no vest: 2nd Round w/ vest *optional)
10 Leg Sweeps each way
5/5 Worlds Greatest Stretch
9 Scap Pull-ups
6 Kip Swings
3 Pull-ups
3-5 Push-ups
10 Air Squats
100m Jog
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
*partitioned however you’d like
Murph Varients (Time)
COMP
Wear a 20/14lb
Partitioned as
1 Mile Run
into..
Unpartitioned
100 Pull-Ups
200 Push-Ups
300 Air Squats
into..
1 Mile Run
Partner Version
2 Person Team Variation:
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*run together and split work evenly
Scaled Option
800m Run
15 rounds
3 Banded or Jumping Pull-ups
6 Push-ups or Knee Push-ups
9 Air Squats
800m Run
Recovery Flow (No Measure)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon