WOD & Blog

Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Schadenfreude”
Complete as many rounds and reps as possible in 18:00 of

12 x Slamball (30/20lbs)
15ft Bear Crawl Slamball Push
—
12 x Russian Twists (12L+12R)
15ft Bear Crawl Slamball Push
—
12 x slamball over the shoulders (alt.6L+6R)
15ft Bear Crawl Slamball Push
—
45ft Slamball Portage (back to starting spot @ rig)

Post scores to comments.

“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today, on our Nationally Observed Memorial Day, we honor the memories of our fallen comrades by coming together to endure the grueling HERO WOD called ‘MURPH’; named after Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**

Warm-up Drills
I. Run 2/400m
II. 2-3 Rounds for quality of
3 x Pull-ups (or scaled movement)
5 x Push-ups
7 x Air Squats (slow negative, wall & bench therapy)
III. Dynamic Mobility & Yoga Drills
IV. Static Mobility (bands, rig, wall)

“MURPH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post times to comments.

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. Scaling for overall training volume and movement substitutions will be covered during the Whiteboard Pre-Training Brief.

Post time to comments.

The following Write-up Courtesy of Box Magazine; full link available HERE.

Read on regarding the special Significance of this Hero WOD and its solemn place on Memorial Day.

–‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

Navy_SEALs_in_Afghanistan_prior_to_Red_WingIn early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…” There is much more, please find and follow the link if you’d like to continue learning about the Murph story.

Thank you to all of our community for honoring this holiday in a profoundly special way.

**MEMORIAL DAY “MURPH” heats @ 10 & 11 am**

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5 x 5 (WK9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Athlete’s will be coached as to specific moderations and guidelines for today’s deadlifts based on where the individual is currently regarding strength gains/progress during our final week of 5×5’s.

Post scores to comments.

“Red Rev Friday”
4 Rounds, individually for time, versus an overall 18:00 time cap
Row 500m
12 x Medicine Ball Cleans (20/14lbs)
15 x GHD/Abmat Sit-ups
18 x Wallball (20/14lbs)
Rest 1:00

Post scores to comments.

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 2-2-2-2-2-2-2-2

Notes: All sets/reps touch and go @70-80% 1RM. Recent 1RM or heavy single data established most recently on 05.07.2019.

Post scores to comments.

“$u[k3d”
6 Rounds for time of
10 x Box Jumps (24/20”)
10 x Slamball (30/20”)
10 x Ring Dips

Notes: Scaled movement rep conversions are 1:1.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Movement Drills & Yoga Series
III. Mobility
IV. Gymnastic Movement Warm-up and Review

Impact/Focus: Handstand Push-up Intervals

8 rounds on the :45 of
Handstand Push-ups x 3-5 reps

Notes: Scale movements accordingly as we’ve been working on the past few weeks.

Post scores to comments.

“Mississippi Misery”
For time
Row 55kcal
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95/65lbs)
Push-ups
Then…
Row 55kcal

Post scores to comments.

Skill Development: See your coach, time permitting.

Warm-up Drills
I. Jumprope 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Power Clean 8 x 1
15:00 time cap
Warm-up as needed before completing the following workload.

Power Clean 1-1-1-1-1-1-1-1
(8 sets x 1 rep, increasing weight as able)

Notes: Climb by 5-10% starting around 60% of a 1 rep max if the data exists. If not, use last Monday’s Full Cleans as a baseline estimate a course for the day’s training.
Post scores to comments.

Post scores to comments (record this 1rm Data for Power Cleans).

“Tartar Sauce”
4 Rounds for time of
10 x Front Squat (135/95lbs)
10 x Burpees
50 x Double-unders

Notes: Rx+ Unbroken across all sets, 155/115lbs respectively, 50 x Double-unders. Scale weights as needed to facilitate 1-2 efforts per round, this is additionally challenging as the Front Squats will come from the floor today. Burpees are not over the bar, they are in place with a requirement for opening the hips and shoulders during the jump and clap overhead.

Post scores to comments.

Skill Development:
Static Midline Stability & Back Extensions

Complete 4-5 Rounds of 10 to 20 seconds of isometric hold per each of the following movements. Rest as needed before each hold. Work as long as able towards the 20 second mark maintaining positional integrity.

-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)
8 x Back Extensions

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift 5 x 5 (WK8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Post scores to comments.

“Honey-Badgers”
For time
(versus a 12:00 time cap)

10 x KB Snatch (alt.R+L)
10 x Double-unders
20 x KB Snatch (alt.R+L)
20 x Double-unders
30 x KB Snatch (alt.R+L)
30 x Double-unders
40 x KB Snatch (alt.R+L)
40 x Double-unders
50 x KB Snatch (alt.R+L)
50 x Double-unders

Notes: The first round notes 10 x KB Snatch; this entails five reps per arm alternating every repetition with a half swing utilized today as a standard method for hand-to-hand transitions between Right and Left sides. Weights today are 24/16kg, scale lighter as necessary. Athletes may split the set up half and half with one switch per round versus alternating every repetition with the half hand switch method.

Rx+ would be unbroken with a H2H Half Rep Switch on every transition and carry a mandatory SOP to alternate sides each rep.

Scaled rep load assignments as well as movement conversions may be found on the whiteboard and will be covered during the training brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Movement Drills & Yoga Series
III. Mobility
IV. Gymnastic Movement Warm-up and Review

“Warmer”
Complete for time
Run 400m
3 x Rope Climbs
30 x Push-ups

Run 400m
2 x Rope Climbs
15 x Push-ups
1 x Rope Climb
15 x Push-ups

Run 400m
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups

Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1. Push-ups should be to the movement standard intended to be executed during the Memorial Day Hero WOD: MURPH. Time cap at 25:00.

Post scores to comments.

Skill Development: Midline Conditioning
6 Rounds of
:20 x V-ups (max reps)
:10 x Rest
:20 x Kneeling Slamball (max reps)
:10 x Rest

Post total reps per movement to comments.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 3-3-3-3-3-3

Notes:
Rx+: @70,75,80,70,75,80% x 3 reps each
Rx: @75% of a recent heavy single or 1RM
Scaled: @60% of a recent heavy single or 1RM

Post scores to comments.

“Rack-Rack City”
10:00 AMRAP of
10 x Burpees Lateral Over Dumbbell
5 x 1-arm Push Press (Left Arm)
5 x 1-arm Push Press (Right Arm)
40ft x DB Front Rack Walking Lunges (1×50/35lbs)

Notes: 5ft = 1 rep for scoring today. Scale loads as necessary.

Post scores to comments.