Strength & Skill

Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 2: 1 Back Rack Box Squat @ 6/10 RPE
Min 3: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 4: 1 Back Rack Box Squat @ 7/10 RPE
Min 5: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 6: 1 Back Rack Box Squat @ 8/10 RPE
Min 7: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 8: 1 Back Rack Box Squat @ 9/10 RPE
Min 9: 1 Back Rack Box Squat @ 9.5/10 RPE
Min 10: 1 Back Rack Box Squat @ 10/10 RPE

WOD: Teams of 2
For time:
15m -30m – 45m
Farmers Carry Lunge (2x30kg/2x20kg) (each, at the same time)
50-40-30
Toes to Bar / Hanging Knee Raises/ DBL Situps (split as desired)

-rest until 20 minutes

Teams of 2
20-40-60
Wall balls (10/9) (each, at the same time)
30-20-10
Ring Muscle Ups/ Chest 2 Bar (Split as desired)

TARGET SCORE
Target Time Workout 1 : 13 minute mark
Time Cap Workout 1: 16 minute mark

Target Time Workout 2: 33 minute mark
Time Cap Workout 2: 36 minute mark

STIMULUS and GOALS
How to Pace: GRIND! This mid/lower body intensive workout will put you and your partners hammies/hip flexors through a gauntlet. Pacing should be aggressive and strategic for a near non-stop effort across sets with seamless transitions. The muscle ups are there, so we don’t forget about the arms.

How it should Feel: MUSCULAR ENDURANCE with some CARDIO! Work for your rest and know when it’s time to switch. Ensure your partner is ready to switch out when the time comes to cut down on precious seconds.

WORKOUT STRATEGY & FLOW
Barbell Back Rack Lunges: Weight is moderate, and we should aim to complete at least 25ft sections before breaking. Be smooth and efficient when getting the bar to the back rack.
—–If you don’t have room to complete as a walking lunge you can complete 16 – 32 – 48 lunges in place.

Kipping Toes to Bar: I like 10’s to keep the cycle rate high and the potential of burning out low.

Wall Balls: 1 set off the start, and then it should transition into 2 sets. If you and your partner wanna go unbroken, that’s amazing. However, someone has to jump up on the rings first.

Ring Muscle Up: 5’s would be the minimum here so be smart and don’t burn yourself out. remember, it does not have to be even.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Strength A:

Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

3x Pull Ups after each set (merely Warm up sets)

Strength B:

For Time:
50 Weighted GHD Situps [20/14 Med Ball] *Standard: Ball must touch ground at bottom of skill and foot post at top of skill.

STIMULUS and GOALS
How to Pace: CHALLENGE, The weighted version is going to challenge your hip flexors and biceps!

How it should Feel: LACTIC ACID, Everything will be burning!

WORKOUT STRATEGY & FLOW
Med Ball GHD Sit Up: Finding a secure way to hold the med ball will be key to this. Practice before you do the workout.

SCALING
The SCALING aim: Similar volume without weight
For Time:
50 GHD Situps

MORE SCALING OPTIONS:
75 Ab Mat Situps for time

WOD: 21-18-15
Bench Press (60/45kg)
Chest to Bar

-straight into-

12- 9- 6
Bench Press (60/45kg)
Bar Muscle Up

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, which only increases muscle fatigue going into part 2. Be aggressive, but be smart and know when to break to survive.

How it should Feel: PUMP! MUSCULAR ENDURANCE and GRIPPY! The chest and triceps are going to get tighter and tighter as it goes on. Don’t fall for the trap; sell out early only to be stuck looking at the bar/rings.

WORKOUT STRATEGY & FLOW
Bench Press: This bench is light (under 60% of 1RM), and all reps can be completed unbroken, but for your arms’ sake, we recommend breaking them into two sets.

Kipping Chest to Bar: 1-2 sets here would be ideal. Even if you can go unbroken, play the long game and know that muscle-ups are coming so be a bit conservative. Small quick sets can work if you are disciplined on rest!

Kipping Bar Muscle Up: Don’t fry your arms here! 2 quick sets will be the safe route. We want you to be able to at least keep 3s or you will likely need to scale.

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Bench Press –> complete as DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Chest to Bar –> Band Assisted Pull Ups- 2 Foot OR Banded Lat Pull Down

Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

WOD: For Time
15-10-5
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

-Straight into-

20 Wall Walks

-Straight into-

5-10-15
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks. The key to success is being aggressive and strategic through the middle to minimize rest and avoid burning out. When you hit the last rep of wall walks, it’s time to see if you can repeat your performance ascending back up the ladder.

How it should Feel: GASSY and MUSCULAR ENDURANCE! How bad are you willing to hurt? Nothing will put you at risk of failure, so put your head down and go to work.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate (under 60% of 1RM) where all reps could be completed unbroken. However, it might be wise to pace early on and break into two quick sets if you don’t love heavier deadlifts. If you can go unbroken on the ascending reps, then go for it.

Shuttle Run: Down and back is 1 rep (50ft total). Pacing should be moderately fast (75-80%+) while aiming to slow down the final 2-3 reps before returning to the bar. The final shuttle run (15) will be a gut check; go hard.

Wall Walk: Try and not over rest here, maybe touch and go a few reps before getting a 3-5 second break at the bottom. Goal pace should be 4-6+ reps every minute.
—-can scale by only going as close to the wall as you feel comfortable OR completing these as Elevated Box Walks OR Inchworm with Double Push Up

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Deadlift –> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts

Shuttle Run —> no modification, if needed complete 30 seconds of controlled High Knees to Lateral Shuffle for every 5 reps.

Wall Walks –> Elevated Box Walks OR Modified Inchworm

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.
**Use straps.

Part B:

On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

Count only the maximum attempt [not an accumulation of time].

STIMULUS and GOALS
How to Pace: STEADY: Once the first attempt begins, you MUST count the next two consecutive kick ups! You have 6 minutes to complete the 3 consecutive kick ups. You can continue to HOLD past the 6 minute mark.
How it should Feel: GRIPPY, For HOLDS you should feel it in your forearms as you “grip” the floor to balance.

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.

SCALING
The SCALING aim: Less volume with similar stimulus

1 attempt:
Max effort Handstand Hold in any of the following:
Handstand Hold – 3 variations
Box Handstand Hold
Wall Handstand Hold [back to wall] Wall Facing Handstand

WOD: 12 Sets
300m Row
-rest 1 to 1.30sec minute between sets-

x4 Sets 1-4 = sprint the final 100m
x4 Sets 5-8 = sprint the middle 100m
x4 Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting

* if working in Partners.. work You go I go

TARGET SCORE
Target Time each set: sub 60/70 seconds
Time Cap each set: NONE!

STIMULUS and GOALS
How to Pace: SPRINT and STEADY! We have varying intensities lined out so you can get a feel for what your paces/gears are on the rower. And so you can learn to hold a moderate pace before you get to your rest.

How it should Feel: GASSY! This is all aerobic interval work designed to get you out of breath and work on our overall engine!

WORKOUT STRATEGY & FLOW
Row: Efficient pulling with consistent strokes is a great aim today! Remember we are practicing our rowing fitness and technique!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:
5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Part B:
5 Min (Every minute on the minute)

Min 1: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 2: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 3: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 4; 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 5: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

WOD:

3 Rounds
10 Overhead Squats (40/30)
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
2 Rope Climbs
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
10 Overhead Squats (40/30)
2 Rope Climbs

*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)
**We are encouraging you to break the 30 overhead squats into 2-3 sets

TARGET SCORE
Target Time each set: 3-4 minutes
Target Time each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have three different workouts in which you will cycle through three different movements. The goal should be similar pacing and times across workouts, regardless of the order.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Use the clock to pace rounds.

WORKOUT STRATEGY & FLOW
Rope Climb: Don’t veer too far away from the rope between reps. Try to complete one climb every 15-20 seconds or even a touch faster. Big jump every time, and remember to put your arms between your legs as you pull up.

Overhead Squat: The weight is very light (under 40% of 1RM), and all sets should be completed unbroken. We’d love for you to squat snatch the first rep and get right into it. Focus on relaxing your hands and breathing through the motion.

AB/ ROW: It is not a sprint, but try to maintain a moderate push pace (75%+) that doesn’t blow your legs and lungs up. Get it up to speed within 5 seconds and slow down the final 2-3 calories.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 3 minutes.

3-4 heavy Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

SUPERSET: 3-4 sets
Single Arm DB/KB ROW 10-12 reps each side. Perform directly after each set of Bench Press

WOD:

3 Rounds
20 Push Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
15 Strict Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
10 Wall Facing Strict Handstand Push Ups/ or kipping as normal
250m row 220m Run

3 Sets (OPTIONAL)
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 between sets-

TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the pushing mixed in with some erg pulling. Let’s aim for quick and consistent sets on the presses while using the row to reset the arms. Pacing should stay the same across rounds and sets.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The reps go down on the press, but the level of difficulty increases. Know your limits and understand when to break to avoid failure.

WORKOUT STRATEGY & FLOW
Push Press/Shoulder Press: Weight is light where all reps and sets should be completed unbroken. Shoulder Press might be the area of concern to break into 2 sets. Make that call early on if your shoulders begin to burn out.

Wall Facing HSPU: This will be the most challenging area forsure. If shoulders endurance favors you and unbroken is possible then go for it. Otherwise, break early and often to avoid getting stuck.

——can scale these to Strict Box Handstand Push Up

Row: Depending on your strength in the upper body, this can used as a moderate-recovery type effort (70-75%) or ramp up a little for more endurance athletes (80%). Regardless, focus on using a strong leg and hip drive to take tension off the shoulders. Goal should be sub 75 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch
Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch

Part B:
5 Minutes (Every minute on the minute)
Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch
Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch
Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch

Partner WOD:
In teams of two complete 2 Rounds of:
80x DB Snatches 22.5/16kg (10x alt Snatches each, change partner. Scale weight if necessary)
60x Syncro Pushups (reps must be Synchro Chest to floor, break up as needed.)
480m Run/ 500m Row/ AB

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split Jerk @ 8/10 RPE

*I want this to be “touch n go”. No putting the barbell down.

WOD: 15 minute EMOM (5 rounds)
Minute 1: 10 Power Cleans 50/35
Minute 2: 5 Wall Walks
Minute 3: 20 GHD Sit Ups/ Anchored Situps

TARGET SCORE
Target Time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Days like today are great for building volume and developing consistency through moderate repetition with built in rest. Each station should be approached with a moderate push pace effort that allows for at least 1:1 work/rest.

How it should Feel: GASSY! Push hard through the movements and enjoy a solid rest. Be ready to work when the clock hits.

WORKOUT STRATEGY & FLOW
Sandbag Cleans to Shoulder: Lighter weight than normal so let’s kick it into high gear and attack. Aim for an aggressive, non-stop that completes 1 rep every 3 seconds.

Wall Walks: Try and touch and go these reps. If you need to pause at the bottom just keep it short.

GHD Sit Ups: These should be the longest station. Move smooth and steady with aggressive hip and arm drive. Goal is sub 45 seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 2 Sets (1 set equals both 7min AMRAPS)

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Row (calories)
Meters Bear Hug Sandbag Carry (70/35) (OR Kettlbell Front Rack Carry (2×24/16kg)
DU’s 35/ Su 70

-Rest 3 Minutes-

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Sled Push 70/35kg/ Walking Lunges DBL KB 24/16kg
ROW / AB/ Ski Calories
Farmers Carry Meters 24/16

-Rest 3 Minutes between sets-

TARGET SCORE
Target reps each set: 130/110+
Minimum Reps before scaling each set: 100/80

STIMULUS and GOALS
How to Pace: STEADY! The stimulus today is moderate to maybe moderate/fast intensity after yesterday. You will be performing 2 sets of each 7:00 AMRAP. The goal is to aim for similar scores across rounds with a constant work effort. Use today to just move if needed after the intensity and grind of Murph. If you feel great then you can add intensity through each set.

How it should Feel: CARDIO! The goal for all machines is to get through the round of 20 calories. A realistic intensity is a consistent 75-80%+ effort across all AMRAPs! Some good machine pace targets are to hold 1200+/1050+ calories per hour across all sets and calories.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Hero WOD: Murph

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.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

**** Athletes must head out for last run or row 10min before end of the workout, regardless of how many reps and round they may have completed

Hero: Murph
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

TARGET SCORE
Target Time: 50 minutes
Time Cap: 1 hour 30 minutes
STIMULUS and GOALS
Murph time! Honor our veterans and be thankful for our Freedom! This is always a great test of our muscular endurance and cardio that we can test our mental toughness during.

How to Pace: GRIND into, PAIN CAVE! You’ve got to stay mentally tough and stay moving.

How it should feel: MUSCULAR ENDURANCE into PAIN!!! Murph is total body fatigue eventually and then it just hurts!

WORKOUT STRATEGY & FLOW
You may choose if you partition reps, do strict pull ups, and/or wear a vest. Rich usually does strict pull ups and always wears a vest. It can be fun to change up which exact version you do from year to year. We like using a smaller whiteboard or some system to help you tick off reps as you move along.

Run: Use a consistent pace you can do for the first and last mile! Don’t come out too hot.

Strict Pull Up or Kipping / Butterfly Pull Up: Stick to manageable sets of (likely 5-10) out of the gate. Keep the kip forceful and fast to save the arms, and minimize time under tension.

Push Ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets on a disciplined time interval to stay consistent. Don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

MODIFICATIONS
(For pregnant or postpartum women)

Run –> run if you feel comfortable still, if not then complete on a machine

Pull Up –> Band Assisted Pull Ups- 1 Foot
Banded Lat Pull Down

Push ups –> Knee Push Ups or Incline Push Ups

Air Squats –> no modification

SCALING
The SCALING aim is to stay moving and get a great workout in!

Scaling option to finish near the target score:

“Half Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.