WOD & Blog
Join us to honor the memories of our fallen comrades by enduring the workout “MURPH”, named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy
CFNH Will be running heats at 9:20am and 10:20am, bring the lumber, ninjas.
“MURPH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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SET & REP STRATEGIES
*FOR THE PULL-UPS, PUSH-UPS & AIR SQUATS*
1. Complete Unpartitioned as
100 x Pull-ups
200 x Push-ups
300 x Air Squats
*In Order.
2. Complete ‘Cindy’ Style as
20 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air squats
3. Complete 33 Rounds of
3 x Pull-ups
6 x Push-ups
9 x Air Squats
Then… + 1 Pull-up, 2 Push-ups, 3 Air Squats as a final 34th Round.
These are just a few examples athletes have applied in previous “MURPH” exploits; additional scaling and points of performance will be available to all hackers and non-hackers alike. Ultimately all that matters is that we are here, together, honoring the fallen in this special way.
The only rep that ever mattered was the one performed on behalf of another.
Get some.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Barbells & Stand-ups
6 rounds, alternating between :75 seconds of Barbell Work & :75 seconds of Inverted Burpee/Handstands as follows…
:75 x 3-5 reps of ‘Curtis P’ Barbell Complex (75/55lbs)
:75 x 3-5 x Inverted Burpees + Finish round with HS Hold of Choice (wall walk, kick up, freestanding)
NOTES: The ‘Curtis P’ is a Power Clean + Lunge R + Lunge L + Push Press. Athletes may stay light and sustain sets across working the movement or build heavier each round to the best weight possible. Inverted Burpees may scale to Reverse Burpees at the same or increased volume as individually applicable.
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“Raggedy Annie”
10-20-30-40-50 x Double-unders
5-10-15-20-25 x Reverse Crunches (anchor w/Med.Ball)
5-10-15-20-25 x Slamball/Hammer Strikes
NOTES: Rx+ add v-ups after reverse crunches at same reps.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Front Rack mobility; Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Full Clean & Redline
Versus a 12:00 Running Clock Climb weight as able across all sets/rounds;
Complete as many rounds as possible in the time allotted:
1-1 (two single rep sets) x Full Clean
Row 250m or Run 200m
NOTES: Scale load, movement, and intensity as needed (or not) as we approach our “Murph”.
Post scores to comments.
“Slevins”
7:00 AMRAP of
5 x Front Squat. (115/85lbs)
7 x Pull-ups or 10 x Ring Rows/Body Row
Rest 2:00
7:00 AMRAP of
18 x Abmat Sit-ups
60ft x Farmer’s Carry (2xDB/KB’s)
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Pliability/ x 18:00
II. Set-up, Training Flow & Movement Review & Benchmark Warm-up Sets
Impact/Focus: Footwork & Rope Drills
Versus a 10:00 Running Clock
AMRAP of
:20 x Single-unders
:20 x Running-in-Place
:20 x Double-unders
NOTES: Skills and Drills will be adjusted for each athlete to better train the Jumprope skill set and improve across wind and efficiency of footfall, football, and tempo across Running efforts.
Post scores to comments.
“Foot Fires”
For time vs. a 15:00 time cap
6 x 50FT Shuttle Runs
21-18-15-12-9 x Inchworm + Push-up
15 x American KB Swings (24/16kg)
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
5:00 x Warm-up Sets/Reps building to an intended starting weight; 80% range for sustained sets across if able or climb each round to a peak 3 rep lift on the day:
Every 2:30 x 5 Rounds
Back Squat 3-3-3-3-3
Finish with one lighter ‘drop set’ x 8-12 reps
Post scores to comments.
“Bellows”
5 Rounds for time vs. a 12:00 time cap
10-8-6-4-2 x Power Snatch (95/65lbs)
10 x Box Jumps (24/20″)
NOTES: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Athletes may opt to go either 115/85lbs or increase the volume each round as 5RFT of 10 Power Snatch + 10 Box Jumps (24/20″) vs the same 12:00 time cap.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
10 x Floor Press
10 x Windshield Wipers
10 x Hollow Rocks
10 x GHD Back Extensions
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Rolling, Trigger Points & Lax Ball Drills
Impact focus: Handstand Push-ups
Warm-up sets/reps & set-up priming movements in preparation for the following;
6 Rounds, on the 2:00 of
Set of Strict Handstand Push-ups
Set of Kipping Handstand push-ups
:20+ second L-sit Hold
NOTES: Work at max effort across rounds or establish a set/rep volume and attempt to sustain across, managing rest as needed throughout.
Post scores to comments.
“The River”
3 Rounds for time as follows
Row x 250-500-750m
21-15-9 x Bumper Plate Ground-to-Overhead (35/25lbs)
21-15-9 x Toes-to-Bar
NOTES: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Run 400m (or… 800m)
II. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
III. Turkish Get-up Review and Practice Sets + Rollerboard Plank Crawl Practice
Impact/Focus: “Misery Loves Company”
Partner WOD: TGU’s & Rollerboards
AMRAP (for points) Versus a 12:00 Running Clock.
One athlete performs a Turkish Get-up + Walk 10ft + Turkish Get Down while partner holds a Rollerboard Plank or moves along side their teammate. Each athlete earns 1 point for every ten feet covered.
NOTES: Choose a moderate to challenging weight as individually applicable; most athletes would benefit best from utilizing a 24/16kg assignment.
Post scores to comments.
“Squaddy DT”
For time with a Partner, one athlete working at a time; Splitting/partitioning reps anyway throughout is permitted, provided each movement is completed by both athletes before moving on.
5 Rounds for time vs. an 18:00 time cap
15 x Deadlift. (135/95lbs)
12 x Hang Power Cleans (135/95lbs)
9 x Push Jerk (135/95lbs)
70 x Air Squats
NOTES: Scale weights and movements as needed with reps remaining 1:1 to be split between athletes. Partition work rest as needed, only one athlete works at a time, except the Bear Crawl and Front Rack/Bear Hug Sandbag task.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Surf & Turf Select
Athletes may select the order of the following two tasks; Run then Row or Row then Run. Work through the following rounds at the best clip/pace possible. Each Round is scored individually.
5 Rounds, individually timed
Row 21/15kcal
Run 200m
*Rest :30 between each round
NOTES: Scaling approaches for today’s training would identify pacing or efficiency/technique goals for the individual athlete before either establishing an adjusted workload for 5 Rounds, as shown above… Or 3-4 Rounds of the 21/15kcal and 200m. These are only some of the guidance options available for scaling. Regarding distance selections: Athletes should be focused on moving at better than 60% of their best pace (RPE6+) and holding or building throughout each of the Running/Rowing pieces.
“Hoomid”
6 Rounds of
:30 x Double-unders or Single-unders
:20 x Rest
:30 x Max Reps Russian KB Swings (24/16kg)
:20 x Rest
:30 x Max Reps Mountain Climbers
:20 x Rest
NOTES: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
*Time Permitting
I. Pliability/ROMWOD Routine (Example: “For the Birds”)
or
II.Spikeball Throwdowns
*Also…Post WOD Cooldown routines, Mobility Efforts, and principles of refueling & recovery via nutrition will be continuous topics of reinforcement.
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Warm-up Drills
I. Run 400m, Then…
3 Rounds of
10 x Deadbugs
10 x Hollow Rocks
20 x Jumping Jacks
II. Mobility Drills (Supine Twist, Core Rotation Mobility, Shoulder/Trap/Scap Trigger Points)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Triple EMOTM
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Work through the following three tasks, which alternate on the minute. For the first minute Perform Max Reps for Body or Ring Row, or perform 5,7 or 9 strict Pull-ups. The second minute is a minute for max rep sets of Push-ups. The third minute is Hollow Rocks for :30 seconds followed by a :30 second Hollow Hold.
4 Rounds of
1:00 x Body Row, Ring Row or Strict Pull-ups
1:00 x Max Reps Push-ups
1:00 x Hollow Rock Reps
*athletes may switch to a static Hollow Hold at 30 seconds.
NOTES: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Attention to Detail”
For time vs. a soft 12:00 time cap, each time the Medicine Ball is Dropped = 1 x Burpee
50 x Medicine Ball Clean + Wallball Combo
Immediately Into…
3 Rounds of
10 x Burpees
20 x 1-arm DB Snatch (50/35lbs)
30ft x Bodyweight Lunges (15ft+15ft)
Immediately Into…
30 x Medicine Ball Clean + Wallball Combo
NOTES: 1 Rep of a Medicine Ball Clean + 1 rep of a Wallball combine for each rep of the two ‘bookend’ sets @ 50 and 30 reps respectively. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Rolling, Trigger Points & Lax Ball Drills
Impact focus: Power Cleans
Warm-up sets/reps & set-up building to a starting weight for the first three rep set as follows;
7 Rounds, on the 2:00 of
Power Clean x 3-3-2-2-1-1-1
NOTES: Climb weight across sets as able, working tap and go reps until the single rep rounds commence.
Post scores to comments.
“Rhinge AMRAP”
15:00 AMRAP of
Run 400m
7 x Power Cleans (115/95lbs)
20 x Abmat Sit-ups
NOTES: Additional Challenges today would be GHD Sit-ups at 1:1 reps and an increase on the Power Cleans to 135/95lbs or 155/105lbs. “DT” Spoiler Alerts. Let’s go, freaks.
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