CrossFit – Fri, May 22

CrossFit – Fri, May 22

Warm-Up (Checkmark)

2:00 Cardio Choice

–

2 Rounds

15 Banded Good Mornings

8/8 Single Leg Romanian Deadlift

:30 Glute Bridge Hold

:30 Alternating Bird-Dogs

:30 Alternating Dead-Bugs

Specific Prep

5 Deadlifts from Hip to Mid-Shin with Empty Barbell

Add Loads

5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

“Murph” (Time)

For time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air- Squats

1 Mile Run

Often done with a weighted vest (20/14)

You may partition as needed

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Level 2:

For Time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Level 1:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

1:00 Ankle Dorsiflexion Rocker / side

6/side 90/90 Hip Switch with Fold

Intent: Decompress the spine and hips and release the posterior chain after heavy pulling and sprint bike efforts.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

:45 Weighted Plank

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