Single-Arm Dumbbell Bench Press / Goblet Lateral Lunge Superset*
A1) Single-Arm Dumbbell Bench Press:
4 x 5-8
A2) Goblet Lateral Lunge (not alternating):
4 x 5-8
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.
*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 8 of 8
4 Rounds for Times:
Rest 2 minutes between rounds.
The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!
Post times and Rx to comments.
Murph Day 2018 is just a week away! So far 99 of you have registered. Can we beat last year’s number, 177? Go HERE to sign up for a heat! | Photo by Thomas H.
“Murph” Is For Everyone
By Chris Fox
Originally posted on 5.23.17
Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for every CFSBKer who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options:
1 Mile Run
1 Mile Run
Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats. Many folks choose to split the Push-Ups up and instead do 20 rounds of 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Squats. If your Pull-Ups and Push-Ups are pretty strong, you might consider doing 10 rounds of 10 Pull-Ups, 20 Push-Ups, and 30 Squats (less to count!). Of course, you can also choose to perform the reps “Angie” style and do “Murph” as a chipper… or as Rx’d and wear a 20/14lb vest for the whole shebang.
Our standard movement scaling options are…
Run: Row or Bike
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:
11 sets of 3/6/9
10 Sets of 5/10/15 or 5/5/5/15
15 Sets of 5/10/15, or 5/5/5/15
We encourage everyone to complete both 1 mile runs, unless an injury precludes you from running. It’s generally the large volume of bodyweight movements that need scaling.
How have you approached “Murph” in the past, and how will you approach it this year? Tell us in the comments!
Yesterday’s Results Board: Clean | Run, Pull-Ups, Push Jerks
Murph: Why We Do It Boxlife
From Couch to Community CrossFit Journal