CrossFit – Sat, May 23
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://themurphchallenge.com/
400m Group Run Warm-Up
–
2 Sets:
10 Alternating Box Step-Ups
10/10 Suitcase Deadlifts (KB or DB)
10 Deep Lunge Mountain Climbs
8/6 Push-Ups
4 Strict Knees to Chest or Elbow
Spend 5-10 minutes on Rope Climb Skill Work
Rope Climb J-Hook, Stand and Reach
Fast Rope Climb Descents
Other Movements and Modifications today
1-2 Sets:
50ft Farmers Carry at working load
5 Burpee Box Jumps at 24/20in
2 Rope Climbs or Modification
10 Synchro Abmat Sit-Ups with partner
Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before “Thelma & Louise” begins.
For Time
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
8/6 Rope Climbs
50 Synchro Abmat Sit-Ups
10 Burpee Box Jumps 30/24in
Kettlebells: 70/53lb, 32/24kg
Score = Time
Time Cap: 30:00
Goals: 22:00-26:00
Stimulus: Partner Conditioning / Midline and Grip Endurance
RPE: 8/10
Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.
Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.
Level 2:
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
6/4 Rope Climbs
50 Synchro Abmat Sit-Ups
10 Burpee Box Jumps 24/20in
Kettlebells: 53/35lb, 24/16kg
Level 1:
3 Rounds with a Partner:
200m Farmers Carry
14 Burpee Box Step-Ups
6/5 Rope Climb Progressions (Rope Pull to Stands or Seated Rope Pulls)
40 Synchro Abmat Sit-Ups
8 Burpee Box Step-Ups
Kettlebells: Moderate load that allows minimal breaks on the carry
Masters 55+:
3 Rounds with a Partner:
200m Farmers Carry
16 Burpee Box Jumps 20in
6/5 Rope Climbs or Progressions
40 Synchro Abmat Sit-Ups
8 Burpee Box Jumps 20in
Kettlebells: 53/35lb, 24/16kg
Competitor:
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
10/8 Rope Climbs
40 Synchro GHD Sit-Ups
10 Burpee Box Jumps 30/24in
Kettlebells: 70/53lb, 32/24kg
Hotel Gym / Travel:
3 Rounds Solo
200m Farmers Carry or Dumbbell Farmers Carry
10 Burpee Bench Jumps
12/9 Pull-Ups
50 Abmat Sit-Ups
5 Burpee Bench Jumps
Dumbbells: Challenging load across all three rounds
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.
