CrossFit – Mon, May 27

Crossfit Garage – CrossFit

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

Stretching (No Measure)

1 set:

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

1:00 couch stretch/side

– STRENGTH III – (Weight)

10 rounds for load:

50-meter sandbag carry

– Rest 1:00 between rounds.

– Hold the object at the stomach/chest.

– Finish each carry in less than 1:00.

– Record the heaviest unbroken carry.

– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those. The goal is to move something heavy.

– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.

Modifications

Sandbag carry | Load, dumbbell or kettlebell front rack carry, barbell front rack carry

– SKILL I – (Checkmark)

4 sets:

25 seated leg raises

5 L-pull-ups

5 wall walks

– On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.

– It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.

– Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

– STAMINA I – (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

– 23:00-30:00 (including rest).

– Conditioning work to train mid-workout running stamina.

– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200-meter run in :45-1:15.

– 400-metes run in 1:15-1:45.

– 800-meter run 3:00-4:00.

– 100-meter run in :15-:30.

Modifications

Run | Distance

Equipment Substitutions

1) C2 bike | 400 meters, 800 meters, 1,600 meters, 200 meters

2) Row | 200 meters, 400 meters, 800 meters, 100 meters

3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters