Back Squat / Deadlift
3 x 6
Add weight to last week. Use full a full range of motion and control.
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.
Post loads to comments.
Exposure 7 of 8
AMRAP 9 Minutes:
9 Toes to Bars
…Add 3 reps per round until the call of time.
Post time and Rx to comments.
Mark G. Power Cleans at Saturday Open Gym
Murph Day 2016: Sign Up Today!
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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.
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.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
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Inventions of Mine That Have Been Used for Evil Purposes New Yorker
Brad D says
6am at stone coast crossfit in rockport Maine
They were nice enough to let me make up today's performance squats instead of the sprint work they had programmed:
Deadlift @375 for 4. All t&g.
Couldn't jump in on the sprint work in any meaningful way so did some handstand and leg less rope climb work and then jumped into class for a sit-up and inch worm cash out.
Michael A. says
6am with McD and Nick
Squat: 265# x 6 x 3. This moved well. I tried to go a little faster than I should and rocked forward during the first two sets, corrected on the third with some tips from McD.
Deadlift: 385# x 4. Touch and go. I did deadlifts yesterday at the box in Boston and these felt harder than usual.
Metcon: 18 + 11 burpees. My T2B just fell apart in the round of 9; combo of my lower back being toasted and generally just being tired. Fun one to do outside though.
Dan G. says
6am with McD and Nick
Squat: 305# x 5 x 3. While I never felt in danger of failing, these were all over the place: slight lateral shifts, getting forward, slight good-morning, etc.
Deadlift: 415# x 4. Now that we're down to 4s, I've switched away from touch-and-go to work on the movement off the floor. Took a 20# jump this week, which lead to a hard set, but it felt like good work.
Metcon: 15 + 4 burpees. Kept trying to get the kip going on the toes to bar, but only succeeded a few times and by the round of 12 was doing every rep without it. Happy to only drop to triples by the end.
7 AM with Nick, which I haven't gotten to do in way too long! No emo '80s, sadly — we were in 608 so it was standard Strength Cycle classic rock.
HBBSQ 170x6x3. This was harder than I expected. I think it really makes a difference when we do empty bar squats as part of class warmup — that maybe lets us get an extra :30 of rest each round? Anyway, we didn't do that today and I was definitely feeling the push of the clock.
DL 235×4. Heavier than this weight normally feels, but again I know this is because of how fast we were moving.
WOD: I did box jumps and V-ups, and got 21 + 2 BJ. Probably sandbagged this a little bit. Boo, me.
830 last night with Katie
BSQ : 3×6 #245
Squats felt pretty good throughout. Last 2 reps were a little sticky coming out of the bottom but all in all good stuff. Not sure what I am going to do next week however.
Deadlift : 1×4 #295
First DL at what I consider a pretty heavy weight for me in a long time. A previous WOD that left me struggling to walk for a week had me being very cautious with this cycle and I decided to focus on form instead of weight with the higher rep schemes. Now that we are at 4 reps I felt it appropriate to see where I was at with a truly heavy load. Touch n Go all 4 reps and things went smoothly (at least Katie didn't point out anything to me) although I was losing my hook grip on the 4th rep.
Metcon : 12+15burpees and 11 T2B
Kinda wish I had another 20 seconds or so to get the last 4 T2B but such is life. Burpees just tried to keep a steady somewhat slow pace. T2B triples throughout until the last 8 which we all done as quick singles.
Things got real during the round of 12 reps.
Dan L says
HBBS – 265x6x3 – moved pretty good. Took the first two sets to get fully warmed up though
DL – 385×4 (touch and go)
Metcon – round of 18 + 24 reps – tried to take it easy on the burpees to save my core since a similar WOD we did awhile back taught me how these too movements add up.
Work with Nick @9AM:
Ido Portal Floor movements. Love these.
3x4x145# (PR) with one legged bridges in between sets
2×10 alternating shoulder taps
3×5 piked boxed hspus. need to get more piked on these.
Metcon in 8:52:
3 rounds @95# of
9 no jump burpees
6 power cleans Really want to get the power clean down- have to stop arm lifting and learn to get the elbows moving faster. good stuff.
Would it be possible for me to come in Friday morning for Murph? I had planned on doing it during OG that night but something has come up and I can't make it to the gym saturday or sunday and I am working on Memorial Day.
Clean and jerk
Heavy Single then 80/85/90% x1 x2
Worked up to 110kg failed a clean at 115
Snatch was awful today. Fails galore.
Back Squat (Wendler 5/3/1 week 2)
45 x 10, 95 x 5, 135 x 4, 165 x 3, 195 x 3, 220 x 3, 250 x 2.. Failed the third rep.
Not sure why that happened as I was feeling good and I did 255 x 5 a few weeks ago. Maybe should have worn a belt.
Bulgarian Split Squats
5 x 10 with 20lb DB
WOD with box jumps instead of burpees
Got to 11 box jumps in the round of 21.
HBBS w Andrew
155 x 6 x 3 — felt good. I'm choosing weights by feel, not sure I'm moving up in weight as I should
190 x 4 — good!
Work-out Rx — 15 + 34
Tabata squats — oof
Loooooong but very good day. Gonna sleep a lot
Allie B says
HBBS: 125 6×3
Wod: 15+8 burpees. Man, my abs were sore :/
Samir Chopra says
10AM with Jeremy. A pleasure to be partnered with Carlos for lifting after a long time; dude's an inspiration.
Deadlift: 275×4 (Jeremy stopped me after the first one and got me to reset.)
dave p says
6:30 with Whitney and Melissa:::
Forgot my lifting shoes but it didn't seem to matter much:
HBBS 295x6x3 — heavy but doable. I was thinking 290 but my partner pointed out I had 300 on the bar… compromised. Sets got rougher towards the end but were OK. Least surprising observation of the day: putting a lifting belt on makes squatting a totally different game.
Perfunctory DL: 275×4
Low back started to tighten up early into the WOD so I stopped. Consulted with Whit, then switched to an ascending ladder: 10, 20, 30: double unders, pushups, hollow holds.
Whit H says
4:30 sesh alongside KHarpz
warm up: line drills and shoulder heaters
A. 1 arm high pull: 8 reps ea (16kg)
B. 3-sec Paused KB kossack squat : 5 reps ea (8kg) – L side feeling easier. improvement.
C. 1 arm HS hold: :03 each side – L side much more stable than last I tried this (months ago)
D. 1 leg RDL: 10 reps ea (16kg, contralateral)
SNATCH: decided to go 3-position snatch. 1 HH + 1 Hang + 1 Snatch.
45kg (99# / 76%) – arms a bit tight from hang
45kg – better this time. relaxed elbows, quicker pull under
CONDITIONING (a la KHarpz's program):
1K row @ 85% (2:05 pace. ended @ 4:10 exactly!)
Rest 3 min, then:
5 strict HSPU (i scaled to 3 reps with 1 abmat. was doing singles after 2 rounds.)
(Took about 7:30 I think)
Rest 3 min, then:
7 CTB pull-ups (reg kip: 5-2, 5-2, 5-2, then went regular butterfly 7, 7)
200m Run (slower and slowerrrrrrrrrrr)
(Took about 8:50)
Rest 3 min, then:
1K row (same pace… hovered around 2:08-2:10 for most of it and was able to crank down just under 2:00 for last 100m. 4:15)
Total Time: 34:15
4 sets of 25' handstand walks. so much more consistent 🙂
Deadlift: 215#x4 TNG
Surprised myself my stringing three T2B together through the round of 12. Went to doubles, then singles on the round of 15 and singles for the 9/18 reps.
K HarpZ says
Need a little break from some evening chores. Might as well post! Did some fitness with Charlie and Gracie yesterday…and Whit-Nado today! I'm one lucky lady.
A. 30 muscle ups for time: 9:32
First time trying this. Tried to go for 3 EMOM for the first 18. Went fairly smoothly until I had to no rep myself on my 21st (transitioned too early to the next rep, definitely wasn't a full lockout). Jumped down to doubles until 24, and then squeaked out singles as fast as I could. Great opportunity to practice a tight kip, and fast transition on the down swing. Getting better! The shorter straps across the street make life much easier. Palm of my left hand is all sorts of special right now.
B. 5 sets; jerk dip squat x 3 reps; 180#; rest 2 min
Did this weight once last summer and it made me cry! It hurt my sensitive lil collar bones I suppose. Luckily no tears today. Tried to focus on short dip, and explosive stand up through heels.
C. row 1k @ 85% effort – exactly in sync with Whit! 4:10
– rest 3 min
5 strict hspu
Completed in 3:10. Ran pretty hard for this. HSPU are feeling good! All unbroken except 3/2 on last set
– rest 3 min
7 UB c2b
7:12. Blergh. Hand ripped after first set of C2B. Decided to switch to strict pull-ups instead (not C2b) and definitely ran slower. Plus there were also a million children/obstacles on the sidewalk at the time.
– rest 3 min
row 1k @ same pace/time as above- forget what exactly, kept a 2:10 avg pace, so I imagine something like 4:20
Finished with lots of mobility and mat-chatting. Then went to bogota solo and crushed the Colombian platter with pride.
2 cleans + 1 jerk
Clean Pulls 90% x 3×3
BSQT 50% x 3 x 10
10 cal row
Yay warm weather! Cash out: calexico and AMPLE HILLS with the goddaughter
K HarpZ says
I'm going to have to go ahead and correct myself on that time for the first running workout. Although I would like to give myself this much credit, I was looking up some world record times for the 1000M run out of curiosity and they were dangerously close to my time. Lol! I must've done the math wrong on my splits. Looked back in my notes and the workout was completed in 4:10. SO. Now that I've got that off of my chest, it's time to get to sleep : )