Saturday Strength and Metcon – 6/6/2020

Saturday

Strength
Overhead Squat
Work to a heavy (not max) 1 rep with perfect technique

Workout
Warm-up
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups

Metcon (Time)
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

Metcon – 6/3/2020

Workout
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
50 Double Unders
21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…
75 Double Unders
Max Power Snatch (Athlete Choice)

(Score is Reps)

Strength and Metcon – 6/1/2020

Strength
Front Squat (5×5)*

*Keep loading moderate.
(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
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

Strength
Metcon (Weight)
EMOM x 10 MINUTES
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)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

Tuesday – 5/26/2020

Warm-up
AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
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)
Finisher
Metcon (No Measure)
3 SETS
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.

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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.