Congratulations to everyone who tackled “Murph” on Memorial Day. The coaches are absolutely inspired by the effort we saw and by the communities we have built. Thank you for allowing us to be a part of the gyms that you have built.

This week marks a deload from our strength cycle. Be sure to RECOVER adequately this week so that you are ready to crush it starting next week. Remember, rest and recovery are critical components to your success and “Murph” will leave your body sore and your CNS spinning. Hydrate adequately. Eat right and get a good night’s sleep every night this week. (This is sound advice for ANY week.)

Quote of the Week: “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle; strength mesocycle; “Murph”

Where you are right now: Deload week of our second strength mesocycle post-open.

Where you are going next: Next week will pick up for our third strength mesocycle of the season. Be ready.

Monday

RP Nutrition Template = Light/Moderate

“Murph”

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

If you have a 20# vest, wear it.

Tuesday

Active Recovery WOD Not for Time

Row 3,000m at 20 strokes per minute. Get off the rower every 500m to stretch. Focus on hips, hammies and shoulders. Work with a coach on foam rolling following the row session.

No score for this workout.

Wednesday

RP Nutrition Template = Light

Mobility

Prior to the workout, perform 12 sun salutations.
https://www.youtube.com/watch?v=uMV4Nq6jpu0

Conditioning

20 KB Swings
50 Abmat situps
200m run
20 KB Swings
40 Abmat Situps
200m run
20 KB Swings
30 Abmat Situps
200m run
20 KB Swings
20 Abmat Situps
200m run
20 KB Swings
10 Abmat Situps
200m run

For Time

Thursday

RP Nutrition Template = Light

Strength

Back Squat Deload

3x5 @50% 1RM

Conditioning

From 0:00-3:00

15 Thrusters
15 Pullups

If complete in less than 3 mins, rest until the 3 minute mark then:

From 3:00-5:30

15 Thrusters
15 Pullups

If completed in less than 2:30, rest until the 5:30 mark then:

From 5:30-7:30

15 thrusters
15 pullups

If completed in less than 2:00, rest until the 7:30 mark then:

From 7:30-9:00

15 thrusters
15 pullups

If completed in less than 1:30, rest until the 9:00 mark then:

From 9:00-10:00

15 thrusters
15 pullups

If completed in less than 1:00, rest until the 10:00 then:

From 10:00-10:30

15 thrusters
15 pullups

Score is total completed rounds and reps.

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Deadlift Deload

3x5 @ 50%

Conditioning

Partner Up

16 min AMRAP

Partner A: 100m farmers carry with 2 KB
Partner B: Burpee Box Jump Overs

Score is total team reps of burpee box jump overs.

Sunday

Mobility WOD

2 rounds not for time of the same scheme we hit last week:

10 Sit Up to Straddles - http://gymnasticswod.com/content/sit-straddle#
Hold Pancake Split 30 Seconds - http://gymnasticswod.com/content/pancake-split
10 Sit Up to Pikes - http://gymnasticswod.com/content/sit-pike
Hold  Pike Stretch  30 Seconds (German Hang) - http://gymnasticswod.com/content/pike-stretch

Conditioning

100 Double Unders
80 Alternating bodyweight walking lunges (1 for 1)
60 T2B
40 Hang Cleans (115/75)
20 Front Squats (115/75)
10 Muscle Ups

Comment