Weekly WOD Review – 5/30/22
Monday
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Tuesday
The Ground to Overheads may be performed as Clean & Jerks or Snatches. If you have a relatively recent 1RM, I encourage you to warm up to ~50% – 60%. From there, it’s important to take into account your comfort level when adding in Burpees and Calories. If you feel comfortable, then feel free to build as the workout progresses. If not, adjust the load based on comfort and confidence. For those that are unsure of a starting weight, this is a great opportunity to work with a coach in determining a comfortable starting point. You’ll want to take into account the other movements involved in the workout and choose accordingly. Feel free to build as your comfort and confidence increase, or adjust as needed as the workout continues.
For the last portion of today’s workout, it’s important to choose a Wall Ball version that you can complete in no more than 2 sets. You can expect to finish in 5-7 minutes.
A)
Alt Every 2:00 for 20:00
1) 5 Burpees -or- Bar Facing Burpees (10) (15) + 2 Ground to Overheads ~50-60%
2) 1:30 Max Cals
B)
For Time:
403m Run
20 Wall Balls (35) (50)
200m MB Carry
*8:00 Time Cap
Wednesday
For today’s workout, you’ll want to warm up to ~80-85% of your 1RM. From there, you may increase in weight based on your comfort and confidence as the workout progresses. This is also a great opportunity to work with a coach in determining a safe starting point if you’re needing a bit more guidance. We encourage you to keep track of your weights for movements such as Back Squats so you can see how strong you’re getting over time! It’s also a great reference to use for future workouts.
You can expect to complete Part B in 4-8 minutes. In order to do so, it’s important to pick a KB Swing version that you can complete in no more than 2 sets each round. Enjoy!
A)
Every 2:00 for 12:00
3 Back Squats ~80-85%
B)
21-15-9
Russian KB Swings 53/35 (70/44) (American 53/35) (American 70/53)
Cals
*10:00 Time Cap
Thursday
You can expect to complete each interval in 5-7 minutes. In order to do so, it’s important to select a weight for your barbell that will allow you to complete the 3 x (1 Hang Squat Clean + 3 Front Squats) portion of your workout in about 1 minutes or less. For those that enjoy keeping track of your round times, then I encourage you to keep a window of plus or minus 5 seconds. The allowed rest will be just enough for all of you to give each round your very best effort.
3 Rounds
403m Run
3 x (1 Hang Squat Clean + 3 Front Squats) 95/65 115/75 135/95 155/105
6 Hanging Knee Raises -or- Toes to Bar
403m Run
-1:00 rest –
Friday
Today you’ll have the opportunity to perform one of our many overhead lifts. The Split Jerk, specifically, is generally one of the more stable positions overhead but it is also one of the trickier movements to get into. It is a very useful skill to have if you’re one that enjoys the weightlifting aspect of CrossFit, but it is a movement that improves overall balance and coordination as well. Both aspects are important in continuing to improve your overall health and fitness.
For today’s Part B, you’ll want to select a Deadlift weight that allows you to complete a minimum of 3 consecutive repetitions. In addition, you’ll want to select a Push Up/HSPU version that allows you to complete a minimum of 3 consecutive repetitions as well. Keep in mind, after you complete your set of Double Unders, you’ll return back to the round of threes. You can expect to complete 3-5 rounds. Cheers!
A)
Split Jerk
3-3-3-3-3
*Ascending
B)
8:00 AMRAP
3 Deadlifts 135/95 185/135 225/155 275/185
3 Push Ups (Handstand Push Ups) (4″/2″ Def HSPU) (4″/2″ Def HSPU + 30′ Handstand Walk)
6
6
9
9
25 Double Unders (50) (75) (100)
Saturday
Managing the work that is presented to you is an important skill. Today is a great opportunity to work with your coach in discussing strategies that are related to managing muscle fatigue, pacing, and dealing with quite possibly your strengths and weaknesses in one workout. Chippers, such as the one down below, are great workouts in teaching you how movements affect one another. In dealing with longer workouts, the information you gather on yourself can provide insight into how to approach similar workouts down the road. You can expect 2-4 round in today’s workout.
20:00 AMRAP
30/25 Cals
25 Wall Balls
200m Run
15 Burpees
10 Pull Ups (Chest to Bars) (Bar Muscle Ups) (Ring Muscle Ups)
Sunday
It’s important to select a weight for today’s Push Jerks that will allow you to complete 6 consecutive repetitions. You can expect to complete today’s workout in about 20-25 minutes.
5 Rounds
403m Run
6 Push Jerks 95/65 115/75 135/95 155/105
8 Box Jumps
12/8 Cals
