Workout of the Day
ASSISTANCE
3-4 Sets of:
8-12e Seated External Rotation
12 Pause Wall Ball Shots
:40e Single Arm Farmer’s Carry
Notes
SER: @ 3↓-1-3↑-1 tempo 15/10/7.5/5
WB: Pause for a 1 count at the bottom of every rep. Focus on efficient movement, intentional breathing and consistency on every rep. Whatever weight and height feels good.
FC: Go heavy on these and walk around slowly and non linearly for :40 unbroken.
METCON
5 Rounds of:
0-2:00 12-15 reps DB Bench Press
2:00-4:00 Row 18/15 Calories
Notes
Alternate performing the listed work within the 2:00 time frames for 5 sets.
BP: Attempt to perform the workout at the same weight which is challenging but you can complete 3-5 rounds in 1 set. Adjust if you over/undershoot.
Row: Should take you ~:45-1:15, adjust calories accordingly. Increase or maintain intensity through workout.
CrossFit Group Class Programming Template (WK4/9)
Common interaction: “CrossFit South Brooklyn? … is that the place in gowanus where people are always walking around the sidewalk with weights?” Yes. Here’s Alena doing just that.
Murph is 1 week away!
We are 1 week away from our 2023 Murph event! We will be grilling and providing hot dogs and burgers (as well as non-meat alternatives), buns, condiments and some beer & seltzer. We ask folks to bring sides like fruit, crudite, chips or whatever you’d like! As always, we’ll be raising money for K9s for Warriors to commemorate the holiday.
At this point, you’ve got two things to do:
- Sign up for a heat
- Read the article below if you’re not sure about which version you should do
How to approach this workout
Time to start thinking about your Murph! Whether its your first or 10th time doing this workout, take a moment to think about which version makes the most sense for you. Most people will finish this workout in around 45-65 minutes. Elite times are in the mid to low 30s. The goal is to find a version that will CHALLENGE you to finish, but at the same time be realistic and achievable within that time frame. Below is the workout as written, as well as some discussion on scaling.
“Murph” as written:
For Time:
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Squats
Run 1 Mile
Start and end with the run, partition the bodyweight movements as desired. If you have a weighted vest, wear it.
People often partition the reps “Cindy” style into:
20 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
or if you want break up those push-ups, consider this approach:
20 Rounds
5 Pull-Ups
5 Push-Ups
15 Squats
5 Push-Ups
Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with. Here are two examples:
Run 1 Mile
10 or 15 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
Run 1 Mile
Run 2/3 Mile
20 Rounds of:
3 Pull-Ups
8 Push-Ups
15 Squats
Run 2/3 Mile
Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify or change the exercise.
- Running > 2k/1500m Row
- Kipping Pull-Ups > Strict pull-ups (full or half volume) (There will be some banded stations but they will be communal)
- Kipping Pull-Ups > Ring Rows (full volume)
- Push-Ups: Knee Push-ups or on box/bench (no push-ups on racks)
- Air Squats: Ask a coach regarding the specifics of not squatting