Strength and Metcon – 6/1/2020

Front Squat (5×5)*

*Keep loading moderate.
(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

Strength and Metcon – 5/27/2020

Metcon (Weight)
Power Clean
High Hang Squat Clean
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)

Metcon (AMRAP – Rounds and Reps)
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

Tuesday – 5/26/2020

8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*
Metcon (AMRAP – Rounds and Reps)
15/10 Calorie Bike/Row
:30 OH Plate Hold (45/25)
20/15 Calorie Bike/Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
(Score is Rounds + Reps)
Metcon (No Measure)
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R
15 Single Leg Glute Bridge-ups L(No Measure)

Memorial Day “Murph” Tribute

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.[1] His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.

Murph” was created in Michael’s honor and is often performed at CrossFit affiliates, military bases, and Navy ships across the globe on Memorial Day. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final one mile run.The pull-ups, push-ups, and air squats can be partitioned and scaled as needed.

Participants are encouraged to wear a 20lb body vest. This workout was one of Murphy’s favorites. He called it “Body Armor” but it was later renamed “Murph” in his honor.


Logistics and Considerations for Murph 2020 @ Crossfit Merced

Our facility is limited to 19 pull-up stations with 5 additional ring row stations. We have had a sign up sheet all week for Murph heats, the first to start at 7am, then 7:45, 8:30, 9:15, 10:00 and 10:45. Arrive early, and after the prior heat has cleared out on pull-ups and the pull-up bar has been cleaned, find a spot where you can perform your pull-ups when you complete you opening run in your heat.

Please don’t take on more than you can handle today. Let’s understand where we are individually in our post shelter in place fitness and adjust accordingly. Scaling, such as performing Murph with a partner, doing a half Murph and scaling/partitioning movements is entirely proper. Today is about why we are doing this hero WOD, not so much about doing it unpartitioned with a vest.

Drink plenty of water on Sunday and Monday morning. Stay hydrated for this long, challenging workout. It’s going to be hotter day than In recent days.


Alternating EMOM x 15:
30 sec ring rows; 30 rest
30 sec goblet step ups; 30 rest
30 sec shoulder reach from pillar; 30 rest


21 Wallball
21 KB Russian swing (70/53)
21 See-The-Lights (15/10)
250m run
15 Wallball
15 KB Russian swing (70/53)
15 See-The-Lights (15/10)
400m Run
9 Wallball
9KB Russian swing (70/53)
9See-The-Lights (15/10)
800m Run

Strength and Metcon – 5/20/2020

Strength (Weight)


1 Push Press + 2 Push Jerks + 3 Split Jerks

*Start moderate and build to a heavy set with perfect mechanics. Bar can start from rack or floor.


Metcon (AMRAP – Rounds and Reps)


6 Push Jerk (RX – 155/115) (L2 – 115/75)

15/12 Cal Row

Score is Rounds + Reps

WOD – 5/13/2020


Work up to a manageable weight you can maintain a perfect position for 5 reps.

Then complete 5 x 5 w/2 second pause (at bottom) back squat. Rest as needed.


60 second wall (post) sit – straight into

40 Russian KB Swings

30 Goblet Squats

20 Russian KB Swings

10 Goblet Squats

WOD – 5/12/2020

As we continue spending this week working major muscle groups/levers back into shape we are going to move to our shoulders. And then … a little more Murph prep.

Let’s Go!

Strength – Push Press

Warm up in 5 sets of 2 reps to a manageable weight where you can maintain perfect technique through 5 reps.

Then 5 sets of 5 reps at that weight

Rest approx 2 mins between sets.


20 min AMRAP (Score – rounds and reps)

250 m Run

20 Hand Release Push Ups,* decreasing by 2 reps each round (i.e., 20, 18, 16, 14, …)

10 V-ups

*whatever variation of pushups you are planning for Murph – perform that variation today. A plate weight on your back can sub for weighted vest today.

Beginners: box push ups, sit ups

Strength & WOD – 5/11/2020

We are going to spend this week working major muscle groups/levers back into shape and continue metabolic conditioning to rebuild our engines. Next week we will begin blending in Olympic lifting.

Strength – Deadlift

Slowly warm up in sets of 3 reps to a manageable weight you can maintain perfect technique through 5 reps.

Then 6 sets of 5 reps at that weight. Rest approx 2 mins between sets.

Metcon – Interval Engine Builder

5 Rounds

15/10 cal row/ski-erg/echo bike or 15 burpees

40 double unders (60 singles or 40 double taps)

1 min rest

Score – total time from start to completion of double unders in 5th round.

Strength Saturday

Open Hours 8 – 10:30 am

This is our first Saturday under our current revised health and safety operations – please bear with us as we navigate our first “Open” Saturday. We will have to strictly continue to enforce our protocols. We know you understand.

8 – 9:15 am.

Backsquats – We are going to ease into building our squat strength back up.

Slowly work up with sets of 3 reps to a weight you can, without a doubt, maintain proper position for 5 quality reps. At that weight perform 6 sets of 5 reps. Rest as needed in between sets.

Approx 9:30 – 10:30 WOD – WOD will be determined based on attendance.