Tuesday 05.11.2021

“The History of MURPH” Click HERE for the article from CrossFit.com

Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Breathing Ladder
Versus a 15:00 Running Clock work through one of the following breathing ladders; the breathing ladder matches 1:1 breaths to reps after each successful working set.

3-6-9-12-15 reps x Push-ups
3-6-9-12-15 reps x American KB Swings (24/16kg)

Notes:

• Work through all the Push-up sets/breathing ladder rest intervals and then immediately begin working through the American KB Swing sets/breathing ladder.
• Example: Perform 3 reps followed by 3 box breaths, then immediately begin the set of 6 reps, followed by 6 box breaths, etc.
• Advanced scaling implies ratios to the breathing ladder 1:1,1:2,1:3 are all viable options, pick a training plan and hold to it for the duration of the impact focus.
• Scaling may be adjusted weight or reps to 2-4-6-8-10.
• Rx+ adjust rounds to 5-10-15-20-25 at the same weights or climb 1,2,3,4,5,6,7,8,9,10 reps with unbroken Push-ups and 32/24kg.

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes:

• Anchor feet for the Abmat Sit-ups with dumbbells.
• There is a hard 12:00 time cap for today’s benchmark.
• Compare this Benchmark to 02.23.2020 (linked HERE).
• Rx+ is “Iron Annie”
  For time
  50-40-30-20-10 reps of
  Double-unders
  Abmat Sit-ups (butterfly)
  Then…
  10-20-30-40-50 reps of
  Double-unders
  Anchored Abmat Sit-ups (w/2 x Dumbbells)

Post scores to comments.