Plenty of time today to stretch your crew and teach them gymnasty things!
Give them some “time to play” with both of these movements. I feel like most days we don’t have the opportunity to break these movements down. I’ll attach some ideas below but make this time your own!
“Oceanic”
14min AMRAP
Row 250/200m
14 Handstand Push Ups or 7 Wall Walks
14 Pistols
· Rounds and Reps
AFTER PARTY
4 Rounds for Quality:
* 6 x :10 Tempo Push-Ups (:5 Down, :5 Up)
(Elevate hands on an object and maintain plank to scale down the difficulty)
30 Sec Hollow Hold
Oceanic – Home Gym
5 Rounds For Time:
Run 200m
20 Push-Ups
14 Pistols
Extended Warm-Up:
Every Min On The Min x 6min
· Alternating movements and building in weight:
5 Power Cleans
5 Front Squats
5 Squat Cleans
Example; Min 1 = Power Cleans, Min 2 = Front Squats, Min 3 = Squat Cleans etc.
“Emergency Brake”
Working through 8 Rounds of 2:00 On, 1:00 Off:
For time:
(30/24) (24/18) Calorie Assault Bike, 30 Power Cleans (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Front Squats (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Squat Cleans (115/85) (95/65)
· Athletes Pick Up Where They Left Off in the Chipper
· Score is Completion Time, Including Rest Time
· We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
AFTER PARTY
6 Sets:
2 Tempo Front Squats – :5 Seconds Down – No Pause – Up
(The Goal: Try to pull the torso taller and taller during descent)
Emergency Brake – Home Gym
For Time
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Power Cleans
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Front Squats
60 Double Unders or 90 Singles or 60 Line Hops
50 Hang Squat Cleans
Will we get to do Murph this year together in one big event? That is what we are hoping! At CrossFit Bangor, we love Murph. It is one of the longest Hero WODs and arguably one of the hardest. If you have never participated in our Murph event, you should plan on it this year. We have three heats scheduled over two days to accommodate everyone’s schedule. We can add more as needed.
May 29th 8am – regular CF class
May 29th 9:30am – Murph
May 31st 8:00am – Murph
May 31st 9:30am – Murph
There will be heat sign ups posted on the white board at the coaches’ station starting on May 3rd.
Here is the work out:
I highly encourage you to read the story of Murph here: Lieutenant Murphy
You can also watch the movie “Lone Survivor” which tells the story.
We do program some Murph prep in the weeks leading up to the event and in our after party accessory work.
Chris Hinshaw is a Reebok running expert and endurance coach to the CrossFit community. Here are a few of his tips.
Train for volume
Most athletes need more than 40 minutes to complete Murph and few show up prepared to work consistently for that amount of time. “They underestimate the volume and the fatigue that will be created within that volume,” Hinshaw says. To get through Murph in one piece, you need to make sure your training addresses endurance, not just strength and speed. “Your one-rep max is not going to help you in Murph,” he says.
Similar to how a runner trains for a marathon, you should prepare for Murph by practicing the individual movements, gradually increasing the number of reps so that your body becomes accustomed to longer periods of time under tension. In other words, the first time you attempt to do 300 air squats should not be this Memorial Day.
Use rest strategically
Facing reps in the triple digits is intimidating, even for experienced CrossFitters. To help build an athlete’s endurance and confidence, Hinshaw incorporates generous rest periods at first. So, for example, he may have an athlete chip away at 100 pull-ups by doing sets of five followed by 30 seconds of rest. Even though his pace is slow, the athlete knows he’s capable of accomplishing the total amount of work. Over time, Hinshaw slowly “squeezes out” rest by upping the number of reps per set, thereby eliminating rest periods. Eventually, he’ll ask for sets of 10, then sets of 15, and so on.
Plan for a conservative opening mile
After underestimating Murph’s volume, running the initial mile too fast is the second most common mistake Hinshaw sees CrossFitters make. And, based on his own personal experience with Murph, he knows that it’s nearly impossible to recover from it. “I have a five-minute mile. I did it in six minutes, and I thought it was easy. My second mile took me eight minutes and 32 seconds. It was way too fast, and I suffered the whole way,” he says. “I wish someone told me that you can’t go out hot.”
Bottom line: Resist the urge to PR your first mile. Instead, use a pace that you could realistically sustain for a 10K race.
Make sure the vest fits
If you plan to wear a weighted vest, a tight fit is crucial. In the past, Hinshaw has even resorted to using Goat Tape to adhere vests to athletes’ bodies. “If that vest doesn’t stay in a consistent location, it’s going to be incredibly uncomfortable,” he says. “It’s going to be a distraction, and it will ultimately cause you frustration that will lead to a bad experience.” Find a vest that feels like it’s a part of you during every movement.
Remember – Scaling is cool! Doing Murph without a vest or with a partner or team is incredibly fun and rewarding!!
Know your weakness
Murph is brutal on the body, but it’s just as tough on the brain. While building endurance is essential, self-awareness and mental fortitude is just as important. According to Hinshaw, this means knowing your weakness and at what point in the WOD it will begin to work against you. It’s not enough to simply “embrace the suck.” You need to understand and anticipate it.
“If you underestimate the amount of difficulty that you’ll be in at that particular moment, your brain is going to shut you down and start preserving energy because it’s afraid that you mismanaged your energy,” he says. “But if you assess the difficulty that you’re going to be in at that most difficult point, then yeah, you’ll still be suffering, but you’ll have a much better experience because you’re not surprised.”
Here is some additional Murph prep.
Run. Every day you are at the gym. Go for an extra 400m jog before and after class. Not a big challenge? Go 800m. Still not enough? Run a mile!
We recommend that everyone do their first Murph partitioned, and we also recommend you do your 2nd, and 3rd and 4th Murph partitioned as well. Ha!
Also, vests are for those who have completed Murph in under 35 mins without one. If you plan on using a vest for Murph, start wearing it now.
As always, we will have plenty of scaling options for Murph. Anyone can participate in Murph. This is also a great day to show off your CFB fitness!
Get a partner or a team together and plan how you want to break things up. Embrace the suck with your friends!
HOW TO ATTACK?
Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type. Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster than someone of similar fitness who does not plan well. Here are some options.
5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pull-ups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats
5-5-5-15
If pushups are a particular challenge for you, consider the following scheme
20 rounds of
5 pushups
5 pull-ups
5 pushups
15 squats
5-5-5-10-5
If pushups and squats are going to be an issue, try this one.
Similar to the 5-5-5-15
20 rounds of
5 pull-ups
5 squats
5 pushups
10 squats
5 pushups
The time to start prepping is now! Go in with a plan!
“Deviled Leggs”
5 Rounds:
10 Dumbbell Front Rack Lunge (50/35) (35/25)
25 Wallballs (20/14)
10 Dumbbell Front Rack Lunge (50/35) (35/25)
10 Single Arm Devil Presses (50/35) (35/25)
· 20min time cap.
Always keep one hand in contact with the dumbbell.
Alternate legs on the lunges but no standard on which shoulder you hold the dumbbell on.
Alternate hands every rep on the single arm devils presses.
STIMULUS = Threshold
The name of this workout could just as easily be “I can’t feel my legs.”
· Rounds will average between 3:00-4:00.
· Scoring – total time to complete the workout.
Deviled Leggs – Home Version
5 Rounds:
10 Dumbbell Front Rack Walking Lunge (50/35) (35/25)
25 DB Goblet Squats (50/35)
10 Dumbbell Front Rack Walking Lunge (50/35) (35/25)
10 Single Arm Devil Presses (50/35)
AFTER PARTY
3 Sets for Quality:
Near Max Set of DB Push Ups
:30 sec Single Legged Glute Bridge Hold
:30 sec Double DB Squat Hold
Clean & Jerk
Every Min On The Min x 8min:
1 Clean and Jerk
Set 1+2 – 60% of 1RM Clean & Jerk
Set 3+4 – 65%
Set 5+6 – 70%
Set 7+8 – 75%
“In The Air Tonight-ish”
10 Rounds For Time:
3 Power Clean and Jerks (135/95)(115/80)
6 Ring Dips
9 Kettlebell Swings (53/35)(44/26)
· 15min time cap
· 50-60% of your 1RM from today. (scaled)
AFTER PARTY – MIDLINE
3 Rounds [6 Minutes Total]:
30 Side Plank (Each Side)
30 Second Plank Shoulder Taps
30 Second Arch Hold
“In the Air” – HOME VERSION
10 Rounds For Time:
5 DB Power Clean & Jerk
7 Push-Ups
9 Broad Jumps
· The goal is to start the first set at a respectable load that is intimidating, but YOU WILL not fail (think ~80% of a 1RM) or a load that feels kind of heavy for 6 reps, today
· We will increase loads across all sets and try to either achieve a personal best 2 rep max (RM), get close to our previous 2RM, or perhaps establish a 2RM for the first time.
· Failed sets count as a set. Have athletes mark down the reps that were completed and move onto the next set.
· For today, make a lift every 2-3min
AFTER PARTY/BONUS WORKOUT
“On The Nose”
1 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(6:00 CAP)
HOME VERSION
For Time:
100 DB Front Squats
* On the top of every minute, perform 10 sit-ups
Snatch Technique
On the 1:30 x 5 sets:
3 – Position Squat Snatch
Position 1: Pockets
Position 2: 1” Above the knees
Position 3: Floor
· Full complex is intended to be completed unbroken.
· Light weights across to ensure the focus is moving well, not on loading!!
· All sets performed at 30-40% of 1RM Power Snatch
“I Will Survive”
AMRAP 5min
500/400m Row Buy-In, Into
Max Rounds:
30 Double-Unders
5 Power Snatches (135/95) (115/80)
Rest 5min
AMRAP 5min
500/400m Row Buy-In, Into
Max Rounds:
30 Double-Unders
10 Power Snatches (95/65)(75/55)
Rest 5min
AMRAP 5min
500/400m Row Buy-In, Into
Max Rounds:
30 Double-Unders
15 Power Snatches (75/55)(55/45)
· Score = total rounds and reps
AFTER PARTY – Prep
800m Run
5 x Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
“I will survive” – HOME VERSION
15min AMRAP
200m Run
30 Double Unders or 60 Singles or 60 Line Hops
10 Alternating Dumbbell Snatches
“FISH OUT OF WATER”
2 Rounds for time:
2,000m Row or 1mi Run (Split as needed)
10 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)(115/75)
6 Push-Ups
9 Air Squats
· 35min time cap.
Teams of 2, one person working at a time. You can split the row/run however you’d like but you MUST alternate rounds of “The Chief.”
Fish Out of Water – HOME VERSION
Run 1-mile
Then 10 Rounds of:
4 Reverse Burpees [Demol]https://youtu.be/WCEuVr-n_OY(http://)
6 Push-Ups
9 Air Squats
