WOD & Blog

Join us to honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy

CFNH Will be running heats at 9:20am and 10:20am, bring the lumber, ninjas.

“MURPH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

SET & REP STRATEGIES:
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.

2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats

3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.

These are just a few examples athletes have applied in previous “MURPH” exploits; additional scaling and points of performance will be available to all hackers and non-hackers alike.

Get some.

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

or Coach’s Choice

Impact/Focus: Power Snatch 5×2+5×1
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 60%+ of a 1RM.

10 Rounds, on the :75 of
Power Snatch 2-2-2-2-2-1-1-1-1-1 (Climb or Sustain @60%-75%)

Notes:

Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.

Post scores to comments.

“Rambunction”
Complete as many Rounds/Reps as possible in 12:00 of

10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups
30 x Mountain Climbers (1 is 1)
Run 200m

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Tabata Gymnasty Holds & Movers
Range of motion, control & movement quality are the points of performance for the following triplet of gymnastic tasks:

I. 8 Rounds of :20 work x :10 rest
Hold Top of Pull-up or Ring Row for 5 to 10 seconds
+
Controlled Negative
+
Active Hang at bottom of Pull-up/Ring Row for 5-10 seconds

Rest 1:00

II. 8 Rounds of :20 work x :10 rest
Hold Top of Ring Dip/Bench Dip/Push-up for 5 to 10 seconds
+
Controlled Negative
+
Active Hold at bottom of Ring Dip/Bench Dip/Push-up for 5-10 seconds

Rest 1:00

III. 8 Rounds of :20 work x :10 rest
Controlled Negative Air Squat to bottom ROM
+
:10 Active Hold at bottom ROM
+
Stand to full extension,
extra time is rest time (standing… waiting)

Post training notes to comments.

“Acid Reflux”
4 Rounds for time of
Row 350/300m
25-20-15-10 x American KB Swings (24/16kg)
10-10-10-10 x Dips

Notes: Scaled volume format would be 4 Rounds of Row 250m + 20-15-10-5 and 7-7-7-7 for the AKBS and Dips Respectively. Intensity prioritized over volume grind, overall & with foresight for pending Hero WODs.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)

Notes:

• Complete each rung on the ladder unbroken before moving on.
• All the way up and down is a complete evolution.
• Scale to three fails per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed.

“Invertolution”
8 minute AMRAP of
8 x Handstand Push-ups
10 x Toes-to-Bar
20 x Dumbbell Walking Lunges
(Low [email protected]/35lbs)

Rest 2:00

8 minute AMRAP of
8 x Burpees
10 x V-ups
50ft x Bear Crawl
or
15ft x Handstand Walk

Notes: Score each AMRAP separately. Get some, Ninjas.

Post two scores to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.

Every 2:30 x 5 Rounds Total
Power Clean & Jerk x 3-3-3-3-3
*Building to metcon weight or climbing to a heavy triple on the day.

Post scores to comments.

“Grace”
30 x Clean & Jerk (135/95lbs)

Notes:

Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 05.03.2022 linked HERE.

Post scores to comments.

*Optional via time permitting…

“A La Mode”
18-15-12-9 reps for time/quality of
Push-ups
GHD/Abmat Sit-ups
Back Extensions
Slamball

Notes: Scaled to 12 reps x 3 Rounds for each movement.

Post scores to comments.

HERO WOD “MURPH” IS THIS COMING SATURDAY! HEATS TENTATIVELY PLANNED FOR 920 & 1020AM (Open at 9am for pre slay activities)

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Posterior Chain, Front Rack & Shoulder/T-spine Drills)
**or Coach’s Choice**

Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.

Every 2:00 x 7 Rounds Total
Front Squat x 2-2-2-2-2-2-2

Notes: Use as many sets/rounds on the clock as needed to build to the best/heaviest 2 rep fr the day. Peaking before the final round = do it again better for the remaining efforts or drop sets of 5 reps @ 80% of best 2 rep for the day (sprinkle in a :01 hold on the last two reps; the legs will it…).

Post scores to comments.

“Punball”
3 Rounds for time of
Run 400m
25 x Wallball
15 x Pull-ups

Notes: Scaled Pull-up movements at 15/20 reps on the day based on individual athlete friskiness level. Oh, the name? Well … I mean it’s Pull-ups, Running & Wallball all tightly packed into a neatly humorous WOD name. Pun intended.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Movement Primer
Set-up, Movement Review & Warm-up sets for
Deadlift
Dumbbell Bench Press
Squat Clean (ie. Full Clean)

*Build to intended Met.Con. weight for each.

“Semi-effin Linda”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (185/125lbs)
Dumbbell Bench Press
Squat Clean

Notes: Scaled weights will be applied as needed. Rx+ assignments are 225/155lbs, 75/50lbs, 155/105lbs. Frisky cats may go for it with Semifinal weights as desired.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Strict Knees-to-Elbows & Dips
Work through the following sets of Strict Knees-to-Elbows & Ring Dips:

Every 3:00 x 5 Rounds
3-6-9-12-15 reps of
Strict Knees-to-Elbows
Ring Dips

*Round 1 is 3 K2E+ 2 Dips, etc.

Post scores to comments.

“Moot Wind”
Complete 7 Rounds for time vs a 16:00 time cap
Row 20/15kcal
20 x Double-unders
Run 200m

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

or Coach’s Choice

Impact/Focus: Power Snatch 6×3
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 60%+ of a 1RM.

6 Rounds, on the 1:30
Power Snatch 3-3-3-3-3-3 (Climb or Sustain @ >60%)

Notes:

Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.
Rx+ today may be executed as 2 x Power Snatch + 2 Overhead Squats each round.

Post scores to comments.

“Rhetoric of Space”
Complete as many reps as possible per interval as follows
4 Rounds of
1:00 x Max Reps of Power Snatch (75/55lbs)
1:00 x Burpee Box Jump Overs (24/20″)
1:00 x Abmat Sit-ups
1:00 x Rest

Notes: Scaling, Scoring & Points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Weighted & Strict Pull-ups
Work through the following sets of Weighted or Strict Pull-ups Every :90 x 7 Rounds.

Every :90 x 7 Rounds.
5-5-3-3-1-1-1 x Weighted Pul-ups, Strict Pull-ups, Banded Strict Pull-ups
or
8-8-5-5-3-3-3 x Strict Ring Rows

*If able, increase weight per round of weighted gymnastic Pulling movements.

Post scores to comments.

“Frago: Murph”
Complete for time
Run 1 mile
Then… Vs. 10:00
5 Rounds of
10 x Thrusters (95/65lbs)
10 x Pull-ups
Then…
Run 400m

Notes: Scaling for the Run distance and movement volume/weights will be covered during the whiteboard brief. Get some, freaks.

Post scores to comments.