Happy Memorial Day Murph to all! What an exciting time of the year for CrossFitters around the world and an awesome way to honor an extraordinary man. Thank you to everyone for participating in one of our favorite community events of the year.
***
Quote of the Week:
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week
Where you are right now: 1st Post-Open Strength Cycle (Week 9 of 12); Murph week
Where you are going: Continued strength work / odd object movements
Monday
RP Nutrition Template = Light
Conditioning
“Murph”
1 Mile Run
100 pullups
200 pushups
300 airsquats
1 Mile Run
(If you have a weighted vest, wear it)
Tuesday
RP Nutrition Template = Light
Conditioning
“Annie”
50-40-30-20-10
Double Unders
Abmat Situps
Wednesday
RP Nutrition Template = Light
Strength
Back Squat
1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%
Front Squat
1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 85%
Conditioning
30 Strict Pullups
15 Hang Cleans (115/75)
400m Run
15 Hang Cleans (115/75)
30 Strict Pullups
Thursday
RP Nutrition Template = Light
Conditioning
4 rounds for quality of:
20 Second Handstand Hold (free standing if possible)
12 SOTS Presses
4 Strict Muscle Ups (if no muscle ups, 20 second false grip hang or bar hang)
Then
3 Rounds for Time
15 Hand Release Push Ups
400m Run
15 Goblet Squats (1.5/1)
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Strength
Back Squat
1x5 @ 65%
3x5 @ 75%
Front Squat
4x5 @ 65%
Conditioning
15 min AMRAP
60-ft. handstand walk / 20 shoulder taps / 10 wall walks
10 T2B
10 double kettlebell deadlifts (2pd/1.5)
60-ft. handstand walk
12 T2B
12 double kettlebell deadlifts
60-ft. handstand walk
14 T2B
14 double kettlebell deadlifts
60-ft. handstand walk
16 T2B
16 double kettlebell deadlifts
Sunday
RP Nutrition Template = Light
Conditioning
Partner Up
20 Deadlifts (275/185)
400 Meter Run
20 Kettlebell Swings (2/1.5 pd)
400 Meter Run
20 Overhead Squats (115/75)
400 Meter Run
20 Burpees
400 Meter Run
20 C2B Pull-Ups
400 Meter Run
20 Box Jump Overs (24/20)
400 Meter Run
20 Double Dumbbell Squat Cleans (50/30)
400 Meter Run
(Split work as needed, run together)