Thursday 5.26.22

Workout of the Day

STRENGTH

Bench Press
1-1-1-1-1

Notes
Work up to a heavy single today! Talk to your coaches about what your goal weight is and they can help you with a plan of attack. Make sure to REST at least 2.5-3 minutes between your attempts. Use the warm-up and attempt progressions from Tuesday and Wednesday’s blog post as guidance for your lifts today.

METCON

EMOM 14:00
A: Air Bike
B: Burpees

Notes
Alternate between the air bike and burpees for 14:00. Try to find challenging calorie and rep ranges you can sustain for the whole workout. Whatever you do should take no more than :45 each interval and feel sustainable.

ASSISTANCE

REGISTER FOR MEMORIAL DAY MURPH

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CrossFit Group Class Programming Template (WK11/12)

Elijah doing some assistance work to target the demands of sitting at a table.

Grant is going to be running both miles with EVERY HEAT OF MURPH THIS MONDAY

I’m (Grant) doing a running calendar challenge this month to rebuild some aerobic fitness after having Covid in early April.  In this challenge, I’m running whatever the date is, in KM.  So on the first, I ran 1km.  On the fifth, I ran 5km.  On the 20th, I ran 20km.  For the month, that equals 496km, or 307 miles, which isn’t a lot for Azam, but it’ll be a personal record for me.

On the 30th, which is Memorial Day, I plan on running both miles in every heat of Murph.  I have to run 18.6 miles (30km) that day, so after the first 8 heats I’ll have 16 miles.  I then plan on doing Murph in the last heat of the day, and I should finish +/- 18 miles, 100 pull-ups, 200 push-ups, and 300 air squats.  I don’t plan on running particularly quick, as I’ve been taking it pretty easy with this challenge thus far.  If anyone wants to do some extra jogging throughout the day, I’d love the company, and if anyone wants to get some extra miles in over the rest of the month, feel free to hit me up at the Front Desk!