WOD 5.28.19
30 Minutes For Quality:
20 Hand-to-Hand Russian Kettlebell Swings
50′ Sled Push
20 Calorie Row
10 Alternating Bar Hang Hip Taps
Just move around today and don’t look for intensity if you did “Murph” yesterday. The kettlebells should be light to medium-heavy and unbroken. The Sled Push can be on the heavy side but able to be completed without stopping. Easy on the Row, and hold a Prone Grip Hang (leg-assisted as needed) for 20 seconds if you cannot do the Hip Taps.
Post work to comments.
Week 2 of 2
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Overhead Squat
5-5-5
Work out of a rack and build to a moderately-heavy load for today.
Post loads to comments.
The East Coast Gambit: Register by June 1st!
Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!
Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Standard registration ends on June 1st, and June 7th is the last day of late registration.
Head over to the East Coast Gambit site to see the awesome workouts and sign up!
News and Notes
- How did “Murph” go yesterday? Tell us in the comments!
- We’re smack in the middle of a “floater” period aimed at bridging the gap between last Sunday’s CrossFit Total and yesterday’s “Murph.” A new 6-week training cycle will start Monday, June 3rd.
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The Joy of Misreading Things NY Mag
Caitlin Meade, Rogue Spectator to Sanctionals Competitor Morning Chalk Up
Thanks to some googling, I decided to do a little journey into my Murph history…
2015: Murph scaled with ring rows and knee push ups.
2016: Full Murph, 67 min.
2017: Full Murph, 48:19.
2018: Half Murph (Iron Maidens training)
2019: Vested Murph, 53:28.
Was expecting it to take around an hour, so quite happy with the time. Felt slow and steady throughout, but I think the consistency really helped. My legs are much more sore today than in past years. Such a great day with the gym community and very thankful to have a opportunity to challenge myself in such a supportive environment (even though I say I just want to be left alone in my pain cave corner).
Sofia very kindly offered to watch my toddler so I could do the 8am class, but he just wasn’t into it at all. I managed to get 10 rounds of push-ups and squats in (so 100 push-ups and 150 squats) while inventing a new rep scheme: the do-what-your-toddler-will-let-you-do scheme. It involves sometimes doing a lot of one thing in a row, because it seems to make him happy. At one point I was at something like 5 rounds of push-ups and 8 rounds of squats. It was a lot to keep track of. Unfortunately, there was no way for me to safely do pull-ups given his clinginess. But I do want credit for many of my squats being weighted (using a 29-lb odd object)
Thanks to everybody in the 8am class who gave my toddler big smiles to help keep him happy!
Isn’t infinite adaptability supposed to be one of the selling points of CrossFit? Good on you for finding a way to make it work!
Saw you squatting with him in your arms and my jaw dropped – really inspiring. Great job!
My first full Murph, 56:58. Under an hour, I’ll take it. Also, I am wearing my Murph shirt at work today. It’s a little more cazh than usual for me, but everyone needs to know that I did this, amirite? The first rule of CrossFit is ALWAYS TALK ABOUT CROSSFIT.
I am sore AF today. (Aren’t we all?) I’m glad I came in for 7 AM though. It felt good to move at low (low, LOW) intensity. Also, a nice surprise was that I was able to do the KB swings with very little discomfort in my bad hip. So, that means things are getting better! Granted, it was only a 12kg bell, but that still gives me hope that I can do KB swings in Short Circuit and group class going forward.
Got to 93 on the OHS, which is way more than I thought I’d do. Raising my arms over my head is not my favorite thing to do today, but once I got the bar up it was fine. Little tricep cramp going on though!
A great day! Not knowing what to expect as a first timer, I scaled to a half-Murph (1 mile run, 50 pull ups, 100 push ups, 150 squats and another 1 mile run) substituting pull ups for ring rows and no vest for a time of 44:40. Next year I’ll do the full Murph Rx… Thanks to all who made it happen and already looking forward to next Memorial Day.
10 AM with Jess and Lynsey this morning. Good combo for getting moving again; got up to 205# on the sled pushes, rows around 1:10 and 20k bell.
OHS: 95/105/115.
Murph was a great event, I was so happy to see all the heats full. I did no vest Full Murph in 49:06. 6 mins faster than last year and much better pull-ups. Thanks for all of the folks who organized, cooked, coached and cleaned!
It’s very meaningful to connect this to the purpose of Memorial Day.