On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times
Clean and Jerks (115/80)
30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete double unders or a double under variat...
Athletes will alternate full movements until 5 total rounds are complete. Athlete A will complete 20 kettlebell swings, athlete B will complete 20/14 calories on the rower, athlete A will then finish the round with 10 V-Ups. Keep alternating for all 5 rounds.
4 Giant Sets:
Max Effort L- Hold on Rig
20 Weighted Hip Extensions (25/15) or Superman’s
Rest 1:30 between sets.
“Murph” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.
This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together a...
13 Minute AMRAP:
50 Alternating Dumbbell Snatches (50/35)
30 Toes to Bar
20 Handstand Push-ups
The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping.
Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand push-ups as there are dumbbell snatches, but these movements pres...
3:00 Calorie Row
2:00 Calorie Schwinn Bike
Rest 2 Minutes Between Rounds
Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00.
On both machines, pick a speed and try to hold it for the whole duration. Athletes can aim to hold controlled, but powerful strokes for three minutes straight. This will allow them to approach the bike with a slightly lower heart rate than if they held fast, erratic strokes. Although there is less time on the bike,...
Build to a Heavy Complex for the Day
3-Position Power Clean + Split Jerk
*The three position clean is one clean from the pockets, one clean one inch above the knee, and one clean the floor. This is a complex…so don’t let go of the bar!
10 Clean and Jerks (135/95)
400 Meter Run
Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing the metcon. The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will...
Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 3 sets at this point...