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CFBH 5.29

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Tomorrow, there will only be one class at 930a.

In observance of Memorial Day, we will be doing the Hero WOD called “Murph”.

A “Hero WOD” is a CrossFit workout dedicated to a service member who has made the ultimate sacrifice for our country. These workouts are CHALLENGING!!

There will be scaling options for this workout, and please scale appropriately for your skill/fitness level. If you’re not sure what’s the best fit for you, please ask any Coach and they’ll help you out.

“MURPH”
For Time: (75min Cap)
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run (Must start by 60min mark)
(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.)

Competitor: 20# Vest
Performance: No Vest
Fitness: Mod Pull-ups w/Ring Rows

OTHER SCALING OPTIONS:
This is a lot of reps for most people. Please dont bite off more than your body can chew…you will live to regret it. Here are some other options:
“1/2 Murph”: Cut all distances and reps in half… 1/2 mil Runs, 50 Pull-ups, 100 Push-ups, 150 Squats (Or run the full mile with 1/2 reps)
“Partner Murph”: Both Athletes run the 1 mile runs together, but break up the between you. You can have one person working at a time, or both at the same time.
“1/4 Murph”: Cut all distance and Reps by 4… 1/4 mil Runs, 25 Pull-ups, 50 Push-ups, 75 Squats (Or run the full mile with 1/4 reps)

Murph 2017

CFBH 5.25

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Lift: Strict Press
A. Take 7 mins to W/U to ~65%
B. 6min EOMOM 3 @70% 3 @80% 3+ @90% (ME Set)

WOD a
For Time: (10min)
*21*18*15*12*9*6*3*
H.R. pushups
*= 30 Double Unders or 60 singles

WOD b
For time: (10min)
200m Run
30 Alt DB Snatch
15 Strict Pull-ups
20 Alt DB Snatch
10 Strict Pull-ups
10 Alt DB snatch
5 Strict Pull-ups
200m Run
*use weight you used in the Open
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CFBH 5.23

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Jerk Werk
6min to w/u to 60% of split Jerk
–then–
14min EOMOM
2x 3 pause split jerks @65%
2×2 split jerks @75-85%
3×1 BTN split jerk @90%+

WOD
6rounds (25min)
30/20 Cal Row sprints
*Rest 2min between rounds **
(Rounds should take 45-90sec)
••Score is slowest round••

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CFBH 5.23

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SKILL: Handstand Push-Ups
10-15min skill work on HSPU’s and walking
—then—
8-10 mins to warmup Cleans and Front Squats

WOD a
8min AMRAP
200m Run
5 Strict HSPU
15 Amer KBS 53/40

WOD b
5 Rounds: (8min)
30sec “ON”/ 1min “OFF”
1 Cleans + Max FS
Rx: 185/135 Sc: 135/95
**Score is total # of FS**
Weight should not exceed 80% of 1RM for Scaling

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CFBH 5.18

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Snatch: (17min)
A. Take 5min to W/U to a light/mod wt.
B. 12min EOMOM
1×3 Snatch drops @40-50% of 1RM Sn.
2×3 Behind the neck sn. push press @70-75%
3×3 Sn. balance @80-85%

WOD a
For Time: (10min)
3 Rounds
18 Cal row
3 Strict press
6 Push press
9 Push jerk
Rx: 95/65 Sc: 75/45

WOD b
Accessory Work:
9min EMOM
Min 1: 5 Strict T2B
Min 2: :40s weighted plank
Min3: 10 Parallette Pass-thru

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CFBH 5.16

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Lift: Front Squat
A. Take 8 mins to W/U to ~60%
B. 9min E3MOM 1×5 @65% 1×5 @75% 1×5+ @85% (ME Set)
*between each set do 3-5 JPU negs (3-5sec descent)

WOD
For Time: 12min
30-20-10
DB Thruster 35/25
T2B

Accessory Work:
9min EMOM
Min 1: 5 Strict T2B
Min 2: 40src Weighted Plank
Min3: 10 Paralette Pass-Thru

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