Clean and Jerk Complex
Every 90 seconds for 10 reps:
Clean High Pull + Low Hang (1″) Clean High Pull + Low-Hang (1″) Clean + Push Jerk+ Split Jerk
Work up to a medium-heavy load for the day.
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AMRAP 12 Minutes:
30 Double-Unders
6 Power Cleans 155/105
3 Ring Muscle-Ups
Scale the jump rope to singles as needed. The Power Snatches should be medium-heavy and done touch-and-go on the fast end. The Muscle-Ups can be scaled to jumping as appropriate, or to 3 Pull-Ups + 3 Ring Dips per muscle up.
Photo by Thomas H.
Murph Day 2017: A Guide
Our Memorial Day “Murph” event is now just 4 days away! Here’s everything you need to know:
- This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. What are you waiting for? Sign up here!
- What is “Murph”? How should you approach it? All of the answers are in Tuesday’s post, in which Coach Fox lays out some scaling options.
- CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.
- For the second year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post-9/11. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 263 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. You can learn more about the program and read success stories on the K-9s for Warriors website.
- Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K-9s in lieu of class payment. Go HERE to support this terrific cause.
- We’ll be running heats from 8am to 1pm that day. That means everything else is cancelled, including Fit 55+, Diapers & Dumbbells, Starting Strength, and Next Level Weightlifting Club.
- CFSBK will provide one keg, burgers, and sausges, but please feel free to BYOB and more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
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Yesterday’s Whiteboard: Back Rack Reverse Lunges | KB Swings, Thrusters, Burpees
What Made Sir Roger Moore the Best James Bond The Daily Beast
Meet the Funeral Therapy Dog Who Helps Mourners Process Their Grief NY Mag
Last night and this morning:
7:30 PM (hey, I was hung over yesterday morning…it happens) with RoMelo. Did the lunges at 75, which felt nice and easy. WOD was surprisingly good. It didn't look that bad on paper, but when I came in, a lot of the 6:30 class were looking, shall we say, not so delighted to be alive. So I figured this was going to be worse than it sounded on the blog, but it wasn't so bad.
I'm really not as slow at burpees as I pretend to be sometimes. When I have to do only 8 of them in a row, I can actually make myself get through them pretty quick. When I see 20 of them staring me in the fact, I start stepping out and taking breaks and generally refusing to visit the pain cave. :/
Anyway, did the WOD in 14:08 total. Best round at 1:12, worst at 1:16, so pretty consistent. I knew I wasn't going to beat my partner (Steph "TFBA" Mulder), but I came way closer to her times than I thought I would!
This morning, on the other hand, was…one of those days. I guess they have to happen every so often.
Got to 108 on the clean complex. I repeated several reps at 103 because I couldn't quite get the split jerk right — I kept landing with my feet too close together, which led to lots of weeble-wobbling. Then I couldn't even get 113 cleaned off the floor! Lots of humble pie today.
I'm not even going to score myself on the WOD because my jump rope decided to fly off the handle (literally!) about 15 seconds in, so I wasted a good 2 minutes of the WOD just finding another jump rope. The first one I picked was way too short, and the one I ended up with wasn't really the right length either. I couldn't manage DUs with it, so I just went with the 60 singles for the remainder of the WOD. I know I didn't really finish the first round, because I just didn't want to deal with the jump rope any more by the time I finally picked one.
Did not realize just how dependent I am on my speed rope for DUs. Oh well, onward and upward.
C&J Complex: Started at 93, worked up to 133 (lots of repeated reps – focused on consistency). Long time to hang onto the bar.
WOD: 4 rounds + 32 with power snatches (93#), 3 pull-ups and 3 push-ups for each muscle up. All power snatches as singles – power cleans would have made for a very different workout.
Looking forward to Murph again this year. Last year was my first year going Rx (sans vest) and it took me well over an hour. My first few times I always did full volume, but with some scaling variation of ring rows, jumping pull ups, and knee push-ups. Goal for this time is under an hour.
7am w/McJess
C&J complex: 63, 73, 83×5, 88, 93, 98
WOD: Did one round of 15 DU attempts, 6 power cleans @ 83#, 3 rings/3push ups x 3 and the shoulder felt really tweaky and uncomfortable, esp on the power cleans. Form must be crap, because full cleans have felt fine. Thought about canning the whole thing, but Jess suggested DLs & shoulder taps to take out the cleans & pushups. Many thanks to her for putting up with what was almost a full on temper tantrum. Did 2.5 rounds of 10 DU attempts + 30singles, 10 DLs, 3rows/10shoulder taps x 3.
I need to figure out wtf I'm going to do with Murph. Maybe sub push ups for sit ups entirely?
7am w/McJess
Where has this PVC warmup game been all my life?
Stayed at 125 for most of the complex. That was a looong complex.
WOD with 115# pcleans and 3x3x3 pullups/dips sub for muscle ups, exactly 4 rounds.
Tomorrow will be my last class here- what a great 18 months at Crossfit South Brooklyn! Shoutout to the 7am crew (early, but not *too* early). I learned lots, sweat more, and shared in on daily smiles/groans/laughs/indecipherable moans of pleasure/pain/triumph. Thanks to DO and ALL the coaches for making this place awesome and wonderful.
I'm headed off to LA for some combination of work/school/love. Feel free to connect instagram @bbbbbennnn and linkedin.com/in/bensangree and judge my posting and career decisions.
I had a ton of fun here with you all and am in the best shape of my life. Success!
8am with Chris
C&J: Started at 85 and worked up to 135. Everything moved well. Holding on to the bar that long does take a toll on me, but I'm feeling I've gotten better with the movement overall since the start of the cycle.
WOD:
I'm kicking myself after reading the previous comments, I just came to the realization that I totally spaced on the WOD details. I did 3 Pull-ups and push-ups per round instead of per muscle-up. Total fail *sigh*
Did Single Unders, 110 for the Power Cleans, and 3 Pull-ups + 3 Push-ups for 5 rounds. Finished 60 singles and got 2 power cleans into round 6.
Yesterday's WOD I did at RX but the last round cost me it all…
I was 1:09, 1:10, 1:10, 1:12*, 2:01
* I pushed on the 4th round to go unbroken like the other rounds and my shoulder/neck said that was about all it was going to give… The 5th round was wall when I hit the thrusters.
That lead to today's eh results. The cleans were ok but the double jerks just burned out my shoulder and was just making the jerks. Worked up to 135# and nothing was left really for the WOD.
I got into the dips and after the second round of the first sub set of them it was over and had to go to push ups. The cleans were not a problem and the DUs flew… girp was a little tired on the pullups. got 6 rounds + 25 DUs with 95# bar.
This will be my 7th time doing Murph and my 6th time doing full Murph. I have always enjoyed it but also take it will a lot of sadness having lost a good friend to PTSD I typically use this time to donate to Lone Survivor foundation. This year l donated to K9s for warriors. I have always wanted to try Murph with a vest but have not felt confident in my pushups to be able to get through them all. This past fall at a drop in I had to do Murph and PRed my time. So this year I just hope to PR my time again but on my home turf. Maybe next year I will add a vest.
Awww Ben I wish I'd known today was your last class! We'll miss you!
10 AM with Brett (pants correctly on).
worked from 83# up to 108# on the complex. A long time with the bar to be sure-
struggled in the early rounds with the split jerks. Good cue from Brett to get the back leg bent and stable- much better from there.
4 rounds + 61 reps for the WOD with single unders- 108# for the cleans.
Did ring dips for the first two rounds, pushups after that- was just taking too much time on the dips.
10am
C&J Complex
135 up to 205 and back to 185
WOD Rx
3 Rounds + dubs around 8 minutes and then DNF. Left wrist felt pretty off on the cleans and rings so called it. Pretty sore, still.
BEN!
BENNN!!! Didnt know you were leaving!!! Fare thee well!!
Pre Class
Crossover Symmetry
Front Squats 135 paused reps to warm-up legs
4:30pm With Coach doublescope
Clean + Jerk Complex
worked up to 165
DU/PC/MU Metcon
3 or 4 Rounds + 34 Reps
Lost count. Still feeling last week. BLehhhh
Worked up to 113 on the clean complex which was challenging. Pulls need work and push jerk at 113 was a bit sloppy bc I arched my back.
WOD:
DUs: didn't do 30 bc I could not do them today (or the last time they were in a WOD). Lauren said my hands are too wide. It feels like my rhythm is totally off like I have no idea what I'm doing.
PCs @105: Did them as singles and focused on using my legs.
MU sub: 3 rounds of 3 pullups + 3 pushups.
Did 3 rounds + ???? because I don't know how many dubs I did so… DUs+6+14