REMINDER that our Summer In House competition is TODAY from 10:00am-1:00pm. There will be no 9:30am CrossFit/SWEAT Class OR Speakeasy Starters class. Thank you! Good Luck to all our athletes participating
Today’s CrossFit/SWEAT Workout
- “Will Lindsey” Partner Style
- AMRAP30:
- PACE SETTER: 300m Run
- Partner 2:
- 3 Devil Presses (2×50#/2×35#)
- 22 DB Reverse Lunges
- 19 Squats
- AMRAP30:
CRX: Wear a weighted vest if you have one
Today’s CrossFit Workout
- 5 Rounds, AHAP
- 5 Front Squats (75-85%)
- 100′ Sled Push
- 5 KB Deadlifts + 100′ Farmers Carry
Today’s SWEAT Workout
- 8:00 Assault Bike TEST (Distance)
- Goal is 3 Miles in 8:00
- “Death by…” BURPEES
- Min 1- 1 Burpee
- Min 2- 2 Burpees
- Min 3- 3 Burpees
- … Continue this pattern until you cannot complete the required reps in the minute
Dropping in? Please reserve a spot in class ahead of time! Busy weekend down here at the shore, and to ensure quality coaching and safety of all our athletes, we have to CAP our classes. Thank you for your understanding!
Today’s Workout
“Murph”
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
Wear a weighted vest if you have one.
Scaling
Beginner
“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no weight vest)
Intermediate
Perform “Half Murph” with a weight vest (20/14 lb)
or
Perform full “Murph” without a weight vest
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”
“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
The workout made its first appearance in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).
Dropping in? Please reserve a spot in class ahead of time! Busy weekend down here at the shore, and to ensure quality coaching and safety of all our athletes, we have to CAP our classes. Thank you for your understanding!
Today’s Schedule
8am Recovery Yoga
9am SWEAT
- 5 Rounds for Total Reps
- :45 Assault Bike (calories)
:15 Rest
:45 Double Unders
:15 Rest
:45 Kettlebell Swings
:15 Rest
:45 Abmat Sit Ups
:15 Rest
- :45 Assault Bike (calories)
10am Barbell Club
11am-1pm Open Gym
Dropping in? Please reserve a spot in class ahead of time! Busy weekend down here at the shore, and to ensure quality coaching and safety of all our athletes, we have to CAP our classes. Thank you for your understanding!
Today’s Workout
Conditioning
- Alternating MOVEMENTS with a partner for 25:00:
- 200m Run
- 8 Burpee Box Jumps Overs (24/20″)
- 8 Sandbag over the Shoulder
- 8 Sandbag Step Ups (20″)
- 8 Sandbag Squats
