Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
Post rounds of the AMRAP and run time to comments.
The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.
Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.
Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.
In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.
When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.
Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.
If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.
Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.
*Stop and perform 40 single-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 1-mile walk.
Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.
Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups
Post rounds completed to comments.
Compare to 180127.
Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters
M30
800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
*Wear a 20/14# vest
"M30 Minimal Murph":
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest
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30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run