Pull-Ups
Choose one of the following options and work on performing 4-6 sets.
A) Strength Work:
Strict Pull-Ups
Sets of 2-5 challenging reps (assisted as needed)
B) Strength + Skill Work:
2-3 Strict Pull Ups + 2-4 Paused Kipping Pull Ups
Pause with your chin over bar for a second (not quite as long as in the video) before pushing away to cycle into the next rep.
C) Skill + Stamina Work:
Sets of 5+ reps. If you have sets of 10+ regular Kipping Pull-Ups and want to work on the Butterfly then this is a good day to do so, and here’s a good Butterfly progression to work on! Stop if/when you lose rhythm. Be mindful of your hands.
Post work to comments.
Week 1 of 2
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15 Minute Row @ R/16
Use watts as the metric and pull a split that allows you to maintain nasal breathing throughout.
Post work to comments.
Murph Day 2019 is less than a week away! So far 122 of you have registered, which is awesome. Can we make it to 140 by the end of the day? Go HERE to sign up for a heat! | Photo by Robert C.
“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:
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
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
Squats: Squats!
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:
1/3 “Murph”
33 Pull-Ups
66 Push-Ups
99 Squats
11 sets of 3/6/9
1/2 “Murph”
50 Pull-Ups
100 Push-Ups
150 Squats
10 Sets of 5/10/15 or 5/5/5/15
3/4 “Murph”
75 Pull-Ups
150 Push-Ups
200 Squats
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!
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