CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition the pull-ups, push ups and air squats in any way you would like
**If you have a weight vest wear it

For Service as set forth in the following;
Official Citation: For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with naval special warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the united states naval service.
-Signed President George W. Bush

WOD AT HOME
EMOM 40 Minutes:
20 Double-Unders
5 No-Jump Burpees

WORKOUT OF THE DAY
5 Rounds, Each For Time:
1 Minute Deadlift Hold (205/143)
20 Up and Down Planks
0.75/0.6 Mile Bike
…rest as needed b/w rounds…

Very similar format to yesterdays workout. Long rounds, each for time, but with the tasks in an inverse order ending with a heavier dose of cardio. Near the end of last cycle we did a deadlift good workout at 225/153 with decreasing amounts of time holding the barbell at the top of the deadlift. The sheer weight of the bar made that workout ultra challenging when coupled with the time. Today is still a challenging weight, but the time under load for 5 rounds is what is really going to take a toll by the end of the workout. Now, if you’re doing Murph tomorrow I would strongly encourage you to consider scaling the weight of the barbell and making it very easy on yourself to hold onto. Even if broken up into two sets per round. For the up and down plank begin in a plan on your hands, drop down to your right elbow, then left elbow, then back up to your right hand and then your left finishing where you began. That is some rep, repeat again starting on the left elbow, alternating every rep. We know that the average bike time on Wednesday was between 1:40 – 2:15. That is taking into account a faster first bike and slower effort after the deadlifts. Today should probably be closer together overall. Expect each round to take 4 – 5.5 minutes depending on the amount of sets it takes to hold, completion of the planks and pace of your bike. Hope everyone is having a great Memorial Day weekend!

WOD AT HOME
HSPU:
10 x 5

AMRAP 15 Minutes:
8 R-Arm DB OH Lunges (AHAP)
6 R-Arm DB Hang Power Snatch
25 Double-Unders
8 L-Arm DB OH Lunges
6 L-Arm DB Hang Power Snatch
25 Double-Unders

WORKOUT OF THE DAY
4 Rounds, Each For Time:
1000 M Row
15 Box Jumps (30/24)
30 Sit-Ups
…rest as needed b/w rounds…

I know everyone isn’t doing Murph on Monday, but the weekend workouts are set up to be longer and heavier on the endurance side. The way the next two days are set up is to allow anyone doing a regular weekend schedule, or one of the next two days plus Murph on Monday. You know yourself best, so consider what an appropriate intensity would be if you are planning on doing Murph and one of these workouts. For today, even if you are at ~90% of your max capacity you’ll still get a great workout in. These longer rows are most importantly about consistency. A row with a time trial pace can be around 3-3.75 minutes. A good average for this workout considering the volume of the other movements would be in the range of 3:30 – 4:15. You have 4000 meters to row today, so your good mechanics will provide a good average and allow you to maintain a similar pace for the box jumps and sit ups. Box jumps should be at a height that you cannot rebound. Not sure this will be an issue coming off the rower anyway. With the legs being tired focus on the explosiveness of your jump and fast feet on the box when landing. Quick feet (just like we want in an OLY lift) results in a successful rep. The sit ups will challenge your mid line endurance. This will affect the row to follow so with the “rest as needed” indication make sure that you are giving your body enough time to recover and replicate the previous effort. If the round takes 6 minutes, give yourself at least half of that time to rest before the next round. 1:1 may be a bit too long to try and fit all 4 rounds into the hour.

WOD AT HOME
5 Sets:
7 Arnold Press (each arm)
15 Bent-Over Rows (each arm)

AMRAP 21 Minutes:
40 Walking Lunges
25 Flutter Kicks (4 Count)
12 Push-Ups
*Every 3 minutes 40 Double-Unders

WORKOUT OF THE DAY
For Load:
1 Clean Start + 1 Clean + 1 Front Squat

6 Rounds For Time:
4 BMU
5 Unbroken Hang Clean (AHAP)
200 M Run

Same set up as we saw on Monday with the snatch complex. With the clean start we have the same objective in that we want to drill the initial pull off the floor. Before the bar even moves we want to make sure we establish a high amount of tension throughout the body. Make sure we have a gradual curve in the back with the majority of tension between the shoulder blades. During the clean start we want to shift weight in the feet from mid-foot to heel. We want that bar to travel up just below the knee. And we want to make sure we maintain the same back angle throughout. Pause from 1-3 seconds below the knee. And then if good habits stick, we carry that drill right into the clean hopefully having learned to be patient. The front squat is an additional rep to build strength.

We’re three days out from Murph so consider that when deciding on your gymnastics movement. Less volume may be a good idea, or a dose of C2B’s. Go with whatever isn’t going to require a ton of energy and won’t affect Monday if you’re doing the workout. A couple workouts to consider when thinking about the correct weight. One, it has to be unbroken. That is more important than the loading of the barbell. Two, if the BMU’s are more important, go a little lighter. Three, two weeks ago we had 3 heavier hang cleans in the workout, which most everyone did unbroken. And last Friday we saw the bear which required you to hang on and cycle significantly more reps. Use the run as recovery for the other two movements.

WOD AT HOME
Every 5 Minutes, 6 Sets:
10 Burpees (no jump)
20 Sit-Ups
40 Unbroken Double-Unders
20 Sit-Ups
10 Burpees (no jump)

WORKOUT OF THE DAY
Bench Press:
1-1-1-1-1-1

AMRAP 20 Minutes w/a Partner:
P1: 400 M Run
P2: 15 Russian KB Swings (AHAP)
10 HSPU

Change of plans from the original workout, with some semblance on the heavy single bench press sets. No prescribed percentage of your 1 RM, so depending on how you’re feeling at this point in the week you can choose to go as heavy as you feel like you can/want relative to your current max. The sequence is written as 5 heavy singles, but feel free to add on extra warm-up and working sets if you need them to build up to your heavy weight today. Think of the term bench press as an indication to press your body into the bench using the leverage of the heavy barbell in your hands. Without the bench, pressing a heavy bar would be impossible. Use every bit of that bench.

You and a partner will complete this workout together as a sort of “you go, I go” in that you will alternate tasks. Partner 1 will run 400 meters while Partner 2 completes the swings and HSPU. Make sure you pick a weight for the KB that you can do unbroken, and a modification (if not doing HSPU) that you can complete in around 1 minute. Your task on the running portion of each round having the benefit of a partner in the workout is to run as fast as possible. The KB swing and HSPU portion should still allow for some rest before you run so some of that conserved energy should help when you need to run. Should be a fun workout today!

WOD AT HOME
3 Sets Not For Time:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold

AMRAP 18 Minutes:
9 R-Arm DB Strict Press (AHAP)
9 L-Arm DB Strict Press
15 Weighted Sit-Ups
21 R-Arm DB Bent-Over Rows
21 L-Arm DB Bent-Over Rows

WORKOUT OF THE DAY
Back Squat:
6 x 1 @ ~90% of 1 RM

“The Hurricane 2.0”
For Time:
0.75 Mile Bike
15 Deadlift (315/213)
0.75 Mile Bike

We have heavy sets of single back squats paired with a heavier barbell on the deadlifts. While the two movements are opposites in terms of squat vs. hinge, being under heavy load for 6 heavy squats should help to warm up the core muscle groups before we pull of the floor. Not to mention, 6 heavy single deadlifts right into 15 heavier, faster-paced deadlifts probably wouldn’t be the best idea. The percentage for today is approximately 90% of your 1 RM. So this means it could be in the range of approximately 86-93% of 1 RM. That said, it’s still a 6 x 1, so the weight should be constant for all 6 of your sets. Establish one heavy working weight and stay there for all 6 sets. One thing to point out is that when we get in the neighborhood of 90% you need to make sure you are getting adequate rest between your working reps. For example, if this were an EMOM, it would be 1 squat every 4 minutes. While the squat itself if going to take 30 seconds or less, your body NEEDS the remainder of that interval to rest. The recovery between sets is just as important for muscular development as the squat itself.

While this is not a designated benchmark or hero workout, it has been a benchmark style workout for our gym since 2013. It has been programmed at least once every year. This workout can be put in the same category as Diane (HSPU and deadlifts) in that it is both heavy and meant to be done fast with great technique on the deadlift, and some ultra grit and stamina on the bike. Now, this is version 2.0 because we have added the bike. The Hurricane version 1.0 has a 500 m Row as bookends to the deadlifts. While I am definitely “if it ain’t broke don’t fix it” mentality for workouts, version 1.0 is a significantly large amount of pulling. And while the bike is like a never ending nightmare the likes of Stranger Things Season 5, it is a push and quad dominant machine which should make the deadlifts more palatable. The row is typically 1:40 – 2:15 on average for both, so the bike distance should put you in the same timeframe as what you tow. Males and Females row the same distance for version 1.0, as do many of the benchmark/hero workouts, so the bike will follow suit today. Look to finish both bikes at or around 2 minutes, and the deadlifts I. 2 sets or less. It is a better workout if you can find a weight that is heavy, but one that you can do unbroken under fatigue.

WOD AT HOME
3 Sets:
30 Seconds R-Side Plank
30 Seconds Hollow Hold
30 Seconds L-Side Plank
30 Seconds HS Hold

5 x AMRAP 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
EMOM 10 Minutes:
1 Thruster + 1 Push Press

AMRAP 15 Minutes:
200 M Run
12 Box Jump-Overs (24/20)
6 Push Press (155/103)

Todays complex is a build off of last Friday’s Bear Complex. While this is significantly less reps than last week, you are working in a 1 minute interval for 10 minutes. The goal is to build in weight over the course of 10 minutes, ultimately arriving at a heavy single rep for both movements. In a perfect world the thruster slightly outweighs the heaviest push press. However, some of that depends on your own unique ability to be a good squatter. Some of us may be more in the realm of the power athlete, in which case the push press may slightly outweigh the thruster. Either way the barbell will come from the floor. So like the Bear Complex you can do a cluster + push press, or a power clean + thruster + push press. No missed reps today.

Like yesterday, today should also be a relatively low impact workout on the body. It is a back-to-back AMRAP of the same time, but should allow you to be more in the 5-7 round range. The BJO’s and push press shouldn’t affect the faster pace of the run too much, so put in your best effort with each run to keep the pace high. The BJO’s have been paired with a shorter height because of a taller box jump later in the week and also to give you the ability to do them at a quicker rate. With the height at 24/20 you shouldn’t have any reason to add in rest. Come right in off the run and get to the box. Coming off the EMOM you should have a good idea of what feels good. Any front rack movement in a workout in the 4-8 rep range, regardless of prescribed weight, should always be loaded at a weight that you can do unbroken. If you want to use a percentage, use 60-75% of your BW and adjust from there relative to what you know the actual prescribed weight would feel like. When performing a push press think in terms of words that exhibit a meaning of power: drive, heave, thrust, jump the hips. If you simply dip + stand + press, the barbell will feel heavy no matter the weight or rep count.

WOD AT HOME
5 Rounds Not For Time:
12 Up and Down Planks
0:30 Wall Sit

5 x AMRAP 2 Minutes:
4 No Jump Burpees
8 Air Squats
…rest 1 minute b/w AMRAPs…