Happy Memorial Day Murph to all! What an exciting time of the year for CrossFitters around the world and an awesome way to honor an extraordinary man. Thank you to everyone for participating in one of our favorite community events of the year.

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Quote of the Week:  

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 9 of 12); Murph week

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Conditioning

“Murph”

1 Mile Run
100 pullups
200 pushups
300 airsquats
1 Mile Run

(If you have a weighted vest, wear it)

Tuesday

RP Nutrition Template = Light

Conditioning

“Annie”

50-40-30-20-10

Double Unders
Abmat Situps

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%

Front Squat

1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 85%

Conditioning

30 Strict Pullups
15 Hang Cleans (115/75)
400m Run
15 Hang Cleans (115/75)
30 Strict Pullups

Thursday

RP Nutrition Template = Light

Conditioning

4 rounds for quality of:

20 Second Handstand Hold (free standing if possible)
12 SOTS Presses
4 Strict Muscle Ups (if no muscle ups, 20 second false grip hang or bar hang)

Then

3 Rounds for Time

15 Hand Release Push Ups
400m Run
15 Goblet Squats (1.5/1)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 65%
3x5 @ 75%

Front Squat

4x5 @ 65%

Conditioning

15 min AMRAP

60-ft. handstand walk / 20 shoulder taps / 10 wall walks
10 T2B
10 double kettlebell deadlifts (2pd/1.5)
60-ft. handstand walk
12 T2B
12 double kettlebell deadlifts
60-ft. handstand walk
14 T2B
14 double kettlebell deadlifts
60-ft. handstand walk
16 T2B
16 double kettlebell deadlifts

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 Deadlifts (275/185)
400 Meter Run
20 Kettlebell Swings (2/1.5 pd)
400 Meter Run
20 Overhead Squats (115/75)
400 Meter Run
20 Burpees
400 Meter Run
20 C2B Pull-Ups
400 Meter Run
20 Box Jump Overs (24/20)
400 Meter Run
20 Double Dumbbell Squat Cleans (50/30)
400 Meter Run

(Split work as needed, run together)

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