Dee

David Arce

For Time
12 Thrusters (135/95 lb)
12 Hand Release Push-Ups
9 Thrusters (135/95 lb)
9 Hand Release Push-Ups
6 Thrusters (135/95 lb)
6 Hand Release Push-Ups
1 mile Run or 2 km Row
6 Thrusters (95/65 lb)
6 Hand Release Push-Ups
9 Thrusters (95/65 lb)
9 Hand Release Push-Ups
12 Thrusters (95/65 lb)
12 Hand Release Push-Ups

Tuesday 240409

Tuesday 240409

3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

Post times to comments.

Scaling:
Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Intermediate option:
3 rounds for time of:
10 strict chin-over-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 15 lb
♂ 25 lb

Beginner option:
3 rounds for time of:
10 ring rows
15 hand-release push-ups (from the knees)
20 unweighted walking lunges

Resources:
The Strict Chest-to-bar Pull-up
The Push-up
See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”
The Walking Lunge
The Strict Pull-up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Mayhem Daily Wod – 200415

AMRAP in 22 minutesFrom 0:00-10:00, AMRAP of:30 Right Reverse Lunges15 Hand Release Push-Ups30 Left Reverse Lunges15 Hand Release Push-UpsRest 2 minutesFrom 12:00-22:00, AMRAP of:30 Right Reverse Lunges15 Hand Release Push-Ups30 Left Reverse Lunges15 Hand Release Push-Ups
AMRAP in 22 minutes
From 0:00-10:00, AMRAP of:
30 Right Reverse Lunges
15 Hand Release Push-Ups
30 Left Reverse Lunges
15 Hand Release Push-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
30 Right Reverse Lunges
15 Hand Release Push-Ups
30 Left Reverse Lunges
15 Hand Release Push-Ups

Monday 240527

Monday 240527

Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Or:

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.

You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now 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.

Compare to 230529.

Scaling:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option: For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Resources:
The Kipping Pull-up
The Push-up
The Air Squat
Murph Hero Workout
Memorial Day Murph: An Origin Story
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Download the CrossFit Games app

Find a gym near you:
View the CrossFit map

Featured photo:
The Murph Challenge