Memorial Day Murph

 

 

 

Four morning classes: 8:30am, 9:30am, 10:30am, 11:30am
Regular evening hours: 5:30pm, 6:30pm

murph

MEMORIAL DAY MURPH
MONDAY, MAY 27TH 2013WEARING A 20LB VEST OR ARMOR:
- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH

Student Summer Rate: $250 for May to August

We will offering a summer rate of $250 for students in the Princeton area over over summer. The rate will be available to purchase from 1 May through to 15 June, and must be paid in whole, in advance. It will cover the On Ramp Program (valued at $75), and up to three additional months (depending on the date of purchase) of regular classes through to 31 August.

 Students must be aged over 18, and present valid student identification.

The rate is for returning students who have previously been members at CrossFit Nassau but who have not completed the On Ramp Program, and for prospective student members who want to try CrossFit over the summer. It is not available for current members or returning members who have completed On Ramp.

john-belushi-college

Brian MacKenzie Seminar $30

Saturday 25 May, $30PSE

Spend a day (9am-4pm) with CrossFit Endurance expert Brian MacKenzie.

Admission to this one day seminar includes copy of his book: “Power, Speed, Endurance: A Skill-Based Approach to Endurance Training” (RRP$25)

BrianMackenzie

May 19

Monday 20 May

WARM UP: Any order, NFT
10-15 GHD sit ups
10-15 Krok rows (each arm)
10-15 empty bar Thrusters
10-15 American KBS
10-15 Box jumps

MOBILITY: Coach led

STRENGTH:
Deadlift 7×3 @ 70%
Pull fast, lower slowly, do not drop.

Then, 5 rounds
10 alternating single arm kettlebell floor press
1 footless rope climb (substitute pulls from supine position on floor)

WOD #2: 15-10-5
Burpees
T2B
Kipping pull-ups

From this weekends North East Regionals:

May 17

Saturday 18 May

WARM UP: Coach led

MOBILITY: 15 minutes of dedicated coach led partner smash

SKILL: Double Unders

WOD: 5 rounds
45 weighted (45/25lb) step ups (20”/15”), using ruck, vest, plate, or KB (=225)
35 Abmat Sit Ups (=175)
25 Push Ups (=125)
15 Pull Ups (=75)

Strathmore, Calgary, Alberta, CANADA

 

May 16

Friday 17 May

WARM UP: Any order, NFT
10-15 tire flips, with jump in, jump out
10-15 Clapping Push Ups
10-15 elevated P-bar dips (feet on box/bench)
10-15 OH walking lunges (45/25lb plate)
10-15 GHD sit ups

MOBILITY: Coach led

TASK #1: 100 Russian KBS (32/24) for time (attempt to perform unbroken)
TASK #2: Run 1275m for time (or sub with 1500m row)
TASK #3: 15-12-9, Thrusters (155/105), Box jumps (scale weight as required)

Score weights (#1, #3) and times

Southern CrossFit, Perth, Australia

 

May 15

Thursday 16 May

WARM UP: Any order, NFT
Run 400m with odd object (preferably tire or med ball)
20 box jumps
20 push ups
20 pull ups
20 Good mornings

MOBILITY: Banded shoulder mobility

TABATA: 20m dash (cover distance as many times as possible in 20 seconds)

STRENGTH:
Collect 30 Push Press using 1RM press weight
Then, 3×10 strict press at 70% of 1RM press weight

WOD: 8 Minute AMRAP
3 high box jumps (>30”)
6 strict pull ups (or banded pull ups, or ring rows)

CrossFit Central, Austin, Texas

May 14

Wednesday 15 May

WARM UP: 3 rounds, NFT
5 Deadhang pull ups (or banded pull ups, or ring rows)
10-15 Hollow rocks
10-15 OHS

MOBILITY: Coach led, hip and posterior chain mobility

STRENGTH:
Deadlift 8 x 1 @ 90% (8 singles)
Then, 3×20 Deficit KB Romanian deadlifts
Stand on a 45lb plate, and perform a RDL with a KB in each hand

WOD: 5 rounds
10 Burpee Box Jumps
10 Krok rows each arm (use box)
5 reps crucifix stretch on each side

San Francisco CrossFit

May 13

Tuesday 14 May

WARM UP: Any order, NFT
20 Pistols
20 HSPU
100 reps or 2 min Double Under practice
5 Muscle ups, Bar Muscles Ups, or jump up to Dip support

MOBILITY: Coach led

STRENGTH:
10 min EMOM, 2 Squat Snatches, at 70% of 1RM
Then, remove 10-20% of weight from bar and collect 15 muscle snatches

WOD: 10 rounds for time
3 front squats (135/95), clean from floor
5 atomic push ups
Try to minimize transition time between movements

“My Gym is Different”, from CrossFit New England 

 

 

 

May 12

Monday 13 May

WARM UP: Run for first, NFT
Run 800m
25 Bouncing Air Squats (descend, bounce x1 in bottom, then stand)
25 Back extensions

MOBILITY: Coach led squat mobility

STRENGTH: Back squat 3 x 20 at 50% of last weeks squat

GYMNASTICS: 3 rounds, 30 sec side plank, each side, rest 30 seconds between (i.e. 5:30 min)

WOD: For time
100 back extensions (sub supermans, Good mornings or Romanian deadlifts)
100 Abmat situps
100 jumping air squats (feet must leave ground, emphasize deep squat)

This week, let me introduce you to some other CrossFit communities. First up, Kyle Maynard, CrossFit No Excuses, Suwanee, Georgia.

May 10

Saturday 11 May

 
Dear all,
I am very sorry.
Yours,
Cameron.

Burpee Champ

May 09

Friday 10 May

Please bring a sturdy ruck sack

WARM UP: Coach led

METCON: 3 rounds
1 minute max 20m shuttle runs
1 minute coach led active rest

WOD: “Excess Baggage”, 3 rounds
Ruck 1275m (M 45/35/25lb, F 25/20/15lb)
30 step ups with rucksack (20”/12” box)
15 weighted push ups with pack (scale with regular, and banded push ups)
Scale running distance to 800m or less. Try and keep first run time to under 9 minutes.

Gunnery Seagenat Heartman

May 08

Thursday 9 May

WANTED: OLD HIKING PACKS / DAY PACKS / RUCK SACKS backpacker


We have a ruck WOD planned for Friday. If you have any sturdy and stout old back packs collecting dust, please consider lending them to us for Friday, or even donating them, so we can fill them up with steel and rubber and run with them.

WARM UP: Any order, NFT
10-15 Trunk Stability Push Ups (align thumbs with top of head)
10-15 OH Walking Lunge (45/25)
10-15 Dips
10-15 empty bar Hang Squat Snatch

MOBILITY: Lumbar Smash, Lacrosse Ball Hamstring Smash

STRENGTH: Find 1RM Deadlift
As soon as 1RM is found, 3×50 good mornings (35-75lb)

how-to-deadlift

WOD: “Tiger Blood”, 3 rounds
400m run
6 Power clean Push Jerks (135/95)

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