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Extra Credit 5.20.19

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Monday 5.20.19

WOD: “7 – 10 Split”

Extra Credit:
3 Rounds (:40 on / :20 off):
– D-Ball Front Hold
– Ring FLR Hold
– Ab-Mat Sit-ups

Tuesday 5.21.19

WOD: “BlackJack”


Extra Credit:
* Today is CFPB Benchmark “Blackjack” – there will be no extra work so that you can focus your full energy towards that. You may choose a recovery bike and some Crossover Symmetry after to help recover for “Murph” this weekend.

Wednesday 5.22.19

WOD: “Flipping Out”

Extra Credit:
10 min EMOM:
1 Squat Clean @ 70-75% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. We will be building in percentages throughout the next couple of weeks. You can perform this WOD outside on the rubber if you wish. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.  

Thursday 5.23.19

Rest Day / Active Recovery

Friday 5.24.19

WOD: “Can’t Sit Still”


Extra Credit:
1 Round:
Crossover Symmetry ‘Recovery’ Protocol

… then

2 Rounds:
2 minute Cal Bike Erg
– :20 second Rest –
2 minute Cal Ski Erg
– :20 second Rest –
2 minute Cal Row
– :20 second Rest

* This should be performed at a slow conversational pace, and a way to flush the body before Hero WOD “Murph” tomorrow.

Saturday 5.25.19 – MURPH EVENT SCHEDULE TODAY – COMBINED CF AND BF CLASSES TODAY AT 5:30, 7, 8:30, AND 10 AM ONLY

WOD: “MURPH”

CrossFit Week of WODs 5.20.19

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Monday 5.20.19

Strength/Skill Work:  18 Minutes to Build to a 5 Rep Max Back Squat

 

“7 – 10 Split”

7 Min AMRAP:

10 Back Rack Lunges F(45/35) P(75/55) S(95/65)

35 Double Unders F(70 Singles)

WOD Tips:
– Roughly 7-8 weeks ago we tested our 5 rep Max Back Squat before we began either the back squat or single leg front rack step-up cycle – today is finally the re-test. We will have a few minutes to get our barbells and racks set before the 18 minute clock starts to find your new 5 rep max weight. Make sure to take adequate rest and make smart jumps as you build up to your maximal loads. This will be a great day to get your weight plugged into SugarWOD, and if you hit a PR don’t forget to put it on the PR board!
– Our main focus today is the back squat strength, so we will be ending the day with a quick 7 minute burner. The back rack lunges should be a weight light enough that you can get it onto your back safely, and then hang on to the bar unbroken for each round. Because the AMRAP is so short, choose a modification that allows you to stay moving on the jump rope. You may choose to modify the reps down and keep double unders, or modify the movement to single unders.

 

Tuesday 5.21.19

Strength/Skill Work: Every 75 Seconds for 8 Sets:

Set 1) 5 DB RDL + 5 DB Bent Over Rows

Set 2) 5 Hollow Banded Lat Pull Downs (21X2 tempo)

“BlackJack”

For Time:  (16 Min Cap – Compare to 10.12.18, 6.22.18 and 12.4.17)

21 DB Power Cleans F(35/25) P(50/35) S(60/40)

21 Burpees to Plate

21 Box Jumps F(20/16) P/S(24/20)

12 Bar Muscle ups F(21 Toes to Bar/Knees to Chest) S(21 BMU)

21 Box Jumps

21 Burpees to Plate

21 DB Power Cleans

WOD Tips:

-Today’s strength and skill work will be used to prep your body for our CFPB Benchmark workout “Blackjack”. For the RDL + Bent Over Row combo you may choose to increase weight each set, ideally getting to the weight that you plan to use in the workout. The RDL does not need to be taken to the floor each rep, instead focus on loading the hamstrings. Use the Hollow Banded Lat Pull Downs to warm up your core and also understand how to engage your lats so that you can transfer it to the toes to bar or bar muscle-ups.

-“BlackJack” is a repeat workout that we last completed on 10/12/18 and also 6/22/18.  For the power cleans, choose a weight that you could do 12+ unbroken reps of when fresh.  During the workout, you will probably want to break this up into 2-3 sets to save your grip. For the bar muscle ups/toes to bar, choose a number of reps that you could do in 2-4 sets when fresh.  This will probably be the longest station for most, but still shouldn’t take more than around 2 minutes to complete.  As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than you started.

Wednesday 5.22.19

“Flipping Out”

12 Rounds For Time: (In Teams of 2)

300m Ski/Run (alternate rounds)

4-8 Strict Handstand Push Ups F(4-8 DB Strict Press)

*Alternate Full Rounds. Partner 2 starts when partner 1 begins their HSPU/Presses

Core WOD

WOD Tips:
– “Flipping Out” is a fun partner WOD at the halfway point of this week. This workout will be 12 rounds for time, but you will be alternating full rounds with your partner (6 rounds each). Once both partners have done the 300 m Ski Erg, the next round the cardio movement will be switched to a 300 m Run. Partner 2 will start their round as soon as Partner 1 starts on their HSPU’s or DB Strict Press. If you are doing Handstand Push-ups today we should be able to get at least 4 strict unbroken for multiple rounds. You may choose to add an abmat, but avoid adding more than this. Choose a weight on the DB Strict Press that challenges you for the 4-8 reps each round.

Thursday 5.23.19

“Pit Stop”

28 Min AMRAP:

400m Row

6/Side Side Plank Rotations

120’ Sled Push/Drag F(90/45) P/S(135/90)

4 DBall Front Squats @ 31X1 Tempo

120’/Side DBall Shoulder Carry

WOD Tips:
– “Pit Stop” is our ‘flush’ WOD for the week. This is a longer AMRAP, but most of the movements today will take quite a bit of time to make it through. Find a steady pace on the row that you can hold throughout the workout. The Side Plank Rotations do not have a tempo, but to get the most out of the movement take your time during the reach under and extension. The Sled will be a 30’ push and a 30’ pull x 2, for most people the pull is the more challenging variation so select your weight based off of that. The D-Ball Squats will be held in the bear hug positions on the chest, with a slow and controlled tempo before putting it on one shoulder for the carry. The carry will be 120’ around the rig on one shoulder, before switching shoulders and continuing for one more lap.

 

Friday 5.24.19

Strength/Skill Work:  10 Min EMOM: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (Technique work)

“Can’t Sit Still”

12 Min AMRAP:

24 Butterfly Sit Ups

20/16 Cal Bike Erg

16 DB Hang Snatch F(35/20) P/S(50/35)

WOD Tips:
– We will be taking it easier today to come prepared for “Murph” tomorrow. The focus of the strength is to get in some light technique focused reps from each position. You may need to add weight once or twice through the EMOM, but we should stay light enough to move as perfectly as possible. Position 1 will be the limiter on the load you can use, so take that into account when you are selecting your weight.
– The WOD will also include the snatch but with a DB instead of the barbell. Pick a DB weight that you can hang onto unbroken for most rounds, switching hands whenever you need. Both the butterfly sit-ups and bike erg calories should be moved through at a steady pace throughout the 12 minutes. There is no need to try and crush this workout if you are planning to take on “Murph” tomorrow, instead treat this like a second flush day.

 

Saturday 5.25.19 – MURPH EVENT SCHEDULE TODAY – COMBINED CF AND BF CLASSES TODAY AT 5:30, 7, 8:30, AND 10 AM ONLY

“MURPH”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Partition the pull ups, push ups, and air squats as needed*


WOD Tips:

-Today we will be hosting the “Murph” workout to honor Michael Murphy.  Michael Murphy (May 7, 1976 – June 28, 2005) was a US Navy Seal Lieutenant who was awarded the military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.  Michael Murphy was also one of the members of Operation Red Wings, which was portrayed in the 2013 movie, The Lone Survivor.  We honor Michael by performing the CrossFit workout named for him, Murph, every Memorial Day weekend. To learn more about the event and how to scale it, go here.    https://crossfitpalmbeach.com/murph-all-you-need-to-know/

-Pace the 1st mile more than you think. You can’t win Murph on the 1st mile, but you can definitely exhaust yourself and make the rest of the workout feel a lot harder.

-The most common way to break up the pull ups, push ups, and squats is to do 20 rounds of 5/10/15 or even 25 rounds of 4/8/12.  This will allow you to keep moving through small sets as the fatigue from pull ups and push ups set in.

-This is a workout where we typically see people short their reps and range of motion as they get tired. Hold yourself to the highest standard in this workout and do all reps fully and correctly.

-Expect this workout to take 45-60 minutes for most. If you think you will be way over an hour, you should likely scale this workout in some way. If you haven’t been doing a high volume of push ups and pull ups lately, then you should scale the workout in some way.  We would suggest doing it with a partner or just doing a ½ version.

CrossFit Week of WODs 5.13.19

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Monday 5.13.19

Strength/Skill Work:  12 Min EMOM:

Min 1) 5 Rear Foot Elevated Split Squats Right Leg @ 30X1 Tempo

Min 2) 5 Rear Foot Elevated Split Squats Left Leg @ 30X1 Tempo

Min 3) 5 Ring Push Ups @ 30X1 Tempo + Ring FLR

“Seven Deadly Sins”

7 Rounds For Time:  (16 Min Cap)

7 Front Squats F(95/65) P(115/80) S(135/95)

14 Push Ups F(10 Push Ups) S(18 Push Ups)

30 Double Unders F(Double Taps)

WOD Tips:
– The strength and metcon will both have a squat variation and and a push-up included. This is a deload week from the step-up and back squat cycle, but we will still be getting in some single leg squatting with the Split Squats. Each leg will have it’s own minute with plenty of rest so you can push the weight today as long as we can control the tempo. We will also be adding in some Ring Push-ups as our last push-up volume day before “Murph”. You will perform the 5 push-ups and then hold an FLR with any remaining time.
– Our workout today will also have a squat and push-up. For the front squats pick a weight that you can no doubt go unbroken during the entire workout. Similar to the strength we will continue with the push-up volume as we prep for “Murph”. Pick a number on push-ups than you can complete in 2-3 quick sets, even if you are going to shoot for the sport option. The double unders should move quickly in this workout. Feel free to cut the number of reps down or modify to double taps to stay moving.

Tuesday 5.14.19

“CFPB Triathlon 2.0”

For Time: (38 Min Cap)

1.5 Mile Run F(1 Mile Run)

2k Row (1500m Row)

5K Bike Erg (4K Bike)

WOD Tips:

-Today’s workout is one that we will benchmark a couple times each year.  It is a great aerobic test of the 3 most common monostructural movements we see at CrossFit Palm Beach, the run, row, and bike.  This will be the 2.0 version of this workout as we phase out the Assault Bike and replace them with the Bike Ergs. This is a workout that you will want to pace out in the beginning and try to increase pace as it goes on. Our goal is for all three movements to take around the same amount of time, so if you need to modify a movement try to just pick your worst movement and keep the other two the same. Make sure we get this workout plugged into SugarWOD.

Wednesday 5.15.19

Strength/Skill Work:  12 Min EMOM:

Min 1) 4-6 Strict Pull Ups F(4-6 Banded Strict Pull Ups) S(Weighted)

Min 2) 30 Second Hollow/Arch Hold (Alternate Rounds)

“Pulling Teeth”

12 Min AMRAP:

6 Chest to Bar Pull Ups F(Pull Ups/Ring Rows) S(3 BMU + 6 C2B)

12 KB Swings F(44/26) P(53/35) S(62/44)

6 Burpee Box Jumps F(20/16) P/S(24/20)

WOD Tips:
– Today’s big focus in both the strength and metcon is pull-ups. Our strength will be focusing on the strict pull-up. If you have 4-6 easy pull-up reps, you may choose to add weight during these reps. If we are still working on our pulling strength we can add a band to assist us, but have a big focus on the negative part of the rep. We will pair our pulling movement with alternating rounds of a hollow hold or arch hold.
– Our workout is a quick 12 minute AMRAP finisher. We will continue with the pull-ups in the metcon but with a few different options. Our goal is to try and stay unbroken on the pull-up reps for at least a few rounds, so when picking a variation take this into account. Our sport option today will have a gymnastic complex with 3 Bar Muscle-ups + 6 Chest to Bar Pull-ups. The kettlebell swings should be a weight that we can stay unbroken throughout this workout. For the burpee box jump try to find a steady pace so that you are ready to hit the pull-ups hard again next round.
 

Thursday 5.16.19

“Body by Jake”

20 Min EMOM:

Min 1) 6-8 DB Bench Press

Min 2) 4-6/SD Side Plank Leg Lifts w/ 3 Sec Hold

Min 3) 120’ DBL KB Front Rack Carry

Min 4) 12/9 Cal Ski Erg S(15/12 Cals)

WOD Tips:
– “Body by Jake” is our flush workout for the week. For the DB Bench Press you may choose to build or stay at one weight across all of the rounds. We have been including the Side Plank Leg Lift into our warm-ups of recent, but today we are adding them into our workout. You will have a 3 second hold with the top leg raised, completing 4-6 reps on each side during the minute. As long as you can safely clean the kettlebells up to the front rack position, we encourage you to go heavier on these carries DBL KB Front Rack carries today. If you are looking to make this a sweaty and more challenging workout push yourself to try and ski for the sport calories each round.

Friday 5.17.19

Strength/Skill Work:  Every 75 Seconds for 8 Rounds: 1 Hang Squat Clean + 1 Squat Clean

“Quadruple Double”

4 Min AMRAP:

12 Wall Balls F(20/14) P/S(30/20)

6 Power Cleans F(115/75) P/S(155/105)

-Rest 4 Minutes-

4 Min AMRAP:

16 Wall Balls F(14/10) P/S(20/14)

8 Power Cleans F(95/65) P/S(135/95)

WOD Tips:
– Our strength today will have the same format as last Friday’s strength but we are changing the snatch to a clean. We will be working through two positions, the hang (position 2) and from the floor (position 3). After your Hang Squat Clean drop the bar and reset yourself before attempting the last Squat Clean. You may choose to build throughout the 8 rounds or during the prep find a working weight to stay at.
– “Quadruple Double” will be two similar and quick 4 minute AMRAPs. The first 4 minute AMRAP has lower reps and heavier weights, where as the second has more reps with slightly lighter weights. Our goal on this workout is to try and get similar rounds and reps on both. For the wall-balls we should be trying to stay unbroken because the working time is so short. The barbell weight on the first 4 minutes should be something that you could hang onto unbroken if you had to, but you may break these into a few sets or perform quick singles from the beginning. The second barbell you should be able to string some reps together each round even with the rep number increasing. We will be score both AMRAP’s separately.

Saturday 5.18.19

“Macaroni and Cheese”

3 Rounds For Time: (Teams of 2 – 20 Min Cap)

6 Rope Climbs F(Rope Lowers)

250m Run Together

30 Push Press F(75/55) P/S(115/75)

250m Run Together

Sport(4 Rounds)

Core WOD

WOD Tips:
– Name a better duo than Macaroni and Cheese? We’ll wait. We will be ending the week with this fun partner WOD. For all of the reps except the runs, you may split the reps however you wish. If one person is back from the run before the other, they may start on the reps. The Push Press weight that you select today should be something that you could do 15+ reps unbroken with when fresh, trying to hold onto at least 8+ reps each time you pick up the bar. For the rope climbs you may choose to slightly lower the distance you are climbing, or modify this movement to a Rope Lower. If you finish the 3 rounds in around 14 minutes, we encourage you and your teammate to shoot for the sport option of 4 rounds! We will be ending today with a fun Core WOD!

BeachFit Week of WODs 5.13.19

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Monday 5.13.19

“Farmer’s Market”

EMOM 20

Min 1: 45 sec. of Plate Jumps 

Min 2: 45 sec. of 12 Volts

Min 3: 45 sec. of Ball Slams 

Min 4: 45 sec. of Heavy Farmer’s Carry 

+

Mobility 

Coaches Notes:

Today’s Workout is a shorter interval workout than we have done lately but will pack a punch. Challenge yourself, your score for today is heaviest KBs used for Farmer’s Carry.

Tuesday 5.14.19

“Loredo”

For Time

5 Rounds (Adv: 6 Rounds)

24 Air Squats 

24 Push ups 

24 Walking Lunges 

400 meter Run 

Time cap: 34 min 

Coaches Notes:

We are nearing the end of our Murph prep, and to get ready we are taking on another Crossfit “hero” workout. The Advanced option is the actual “Loredo” workout found on Crossfit.com! Your score today is total time. 

 

Wednesday 5.15.19

“The Floor is Lava”

6 sets:

3:00 on / 1:00 off 

Bike 

Row 

Ski 

7th set – 3:00 plank challenge 

Coaches Notes:

The Goal for today is to find a sustainable pace, the number on the screen should stay the same from start to finish for the whole 3:00 interval. On your second trip through try to go a faster but still stay consistent the entire interval. Mark In notes your calorie number for each interval, remember we want that number to be bigger than round 1 for each machine!

Thursday 5.16.19

“Footloose”

AMRAP 23

2-4 Wall Walks 

12 Hang DB Snatch (6/Side)

1 Trip through Hurdles  

1 Trip through Agility Ladders 

100 Front Rack Double KB Carry 

Coaches Notes:

We are using today to have a little fun and break things up a bit. We are adding in some old movements we haven’t done in a while! No score for today just notes. 

Friday 5.17.19

“Johnny Cage”

In 11:00 build to your heaviest: 

6 Goblet  Split Squat / leg (30X1) to Plate (Adv: Rear foot on bench)

After each set complete:

30 sec. of D Ball Hold (Bear hug)

 

AMRAP 11

18 Sit ups 

12 Box Jumps 

6 Dball Cleans 

Coaches Notes:

Today we are focusing on a major weakness for most of us, which is the single leg squat. Take your time and focus on perfect movement over weight here! Part A, record heaviest kB used. Part B record rounds + reps. 

Saturday 5.18.19

“Shooter McGavin”

Every 2:00 for 10:00 complete:

12/9 cal Row (Adv: 15/12)

4-6 Shoot Throughs (2 sec. pause/No Push up or Dip)

-Rest 2:00-

Every 2:00 for 10:00 complete:

200 meter Run (Adv: 250m)

16 RKBS

Coaches Notes:

Today is going to be a real fire breather! Treat each run and row as a sprint and earn as much rest as possible going into the next Set. No score just notes today. 

 

Sunday 5.19.19

“Press Your Luck”

For Time – In teams of 2 

Buy In: 1000 meter Bike 

500 Jump Rope Singles

125 DB Push Press 

100 V ups (Adv: Add Plate)

Buy out : 400 m Run (Together)

Time cap: 17 min 

Coaches Notes:

Today is a real grinder of a partner workout. Work together and break this one up early and often into small manageable sets! Score for today is total time. 

Extra Credit 5.13.19

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Monday 5.13.19

WOD: “Seven Deadly Sins”

Extra Credit:
Pull-ups:
3 sets / arm of 10 Bent Over Rows
3 sets of 100% of your Unbroken set with a Blue Band @ 30×1 Tempo (3 seconds down)
* Rest as much as you need between sets
Muscle-ups:
3 sets of Ring DIps – there will be not set number on this, but you should leave 2-3 reps in the tank after each set. If you have less than 3 Strict Ring Dips, use a band for this.
3 sets of 3 reps Banded Ring Turnovers
* Rest as much as you need between sets

 

Tuesday 5.14.19

WOD: “CFPB Triathlon 2.0”

Extra Credit:
10 min EMOM:
1 Squat Snatch @ 70-75% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. We will be building in percentages throughout the next couple of weeks. You can perform this WOD outside on the rubber if you wish. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.

 

Wednesday 5.15.19


WOD: “Pulling Teeth”

Extra Credit:
Every 1:30 for 6 Rounds perform 1 Push Jerk + 1 Split Jerk
*Build up to a decent starting weight, and you may choose to add weight during each of the 6 sets. Use this strength to focus on driving yourself down underneath the bar.

 

Thursday 5.16.19

“Body by Jake”

Rest Day / Active Recovery

 

Friday 5.17.19

WOD: “Quadruple Double”

Extra Credit:
4 Rounds (Not for Time):
5 D-Ball Squats + :30 Front Hold
20 GHD Sit-ups to Parallel
10 Cal Ski Erg

 

Saturday 5.18.19

WOD: “Macaroni and Cheese”


Extra Credit:
10 min AMRAP of “Cindy”
* “Murph” is one week away! This workout will give you a quick little practice run (minus the runs) into “Murph” and also offers a good way to split the reps up.

MURPH: All You Need to Know

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What is Murph?

It is a tradition among CrossFit boxes all over the world to perform this workout on Memorial Day.  It is a hero workout named after a fallen U.S. Navy Seal –  Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”.  Shortly after his passing, CrossFit.com renamed it “Murph” in honor of the focused warrior and great American who sacrificed his life to save his fellow seals.

The movie “Lone Survivor” depicted the story of Murph’s heroic actions along with his fellow U.S. Navy SEALs. It is not mandatory, but highly recommended you watch this movie at least once before Murph – it will really open your eyes to the meaning behind this workout.

When is Murph at CrossFit Palm Beach?

This year we will perform Murph on Saturday, May 25th.

We will be holding classes at:
5:30am
7:00am
8:30am
10:00am

CrossFitters and BeachFitters are encouraged to come to any of the times listed.  We will use both gyms for bigger classes, but we will meet in the south building to pay respects, warm up, and play the National Anthem before the WOD.

This year we WILL have childcare for the 8:30 and 10:00 classes!

 

What is the actual workout “Murph”?

“Murph”
 For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Everyone will start and finish with the mile run, and then you can choose to partition the pull-ups, push-ups, and squats as needed.

Here are the best/most common ways to break up the reps:

25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats

20 Rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats

10 Rounds: 10 Pull-ups, 20 Push-Ups, 30 Air Squats

We recommend that most athletes choose smaller sets and do more rounds.  The push ups are usually the toughest part for most athletes and small sets will keep you from hitting a wall on the push ups so you don’t have to take long rest breaks waiting for your arms to refresh.

If you have completed this workout before in under 45 minutes  and want an additional challenge, you can always try to do the full 100, 200, 300 in order!

What are the best ways to scale Murph?

If you’re thinking that sounds impossible, then don’t worry, we have you covered.  A lot of people are concerned by this Hero WOD and how hard, or maybe impossible, they think it might be.  Our simple answer is that it’s scalable.  CrossFit and BeachFit are always scalable.  The best way to approach MURPH is to have a clear game plan of what version of this workout you will be doing before you show up to class.

Every athlete is different, so you should pick a WOD that is suitable for your current level of fitness and experience. That being said, this workout should CHALLENGE you. The best part about a hero workout is that it is designed to seem impossible.  It pushes you to your limits. These people we honor through Hero WODs died in service to our country and freedoms. We want to participate in a workout that is something hard enough to make us think we aren’t going to finish it and need to think about their struggles to help us push through it!

Here are a few of the most common ways to scale Murph:

  1. Do it with a partner!  You and the other person can run together and do the full mile or cut it down to 1200m or 800m each.  For the other exercises, you opt to alternate rounds or alternate exercises and hit the cumulative totals as a team of 2.
  2. Go for the full runs but do 1/4, 1/2 or 3/4 of the volume on the pull ups, push ups, and squats.  As mentioned earlier, the pull ups and push ups are typically the hardest part, so this will cut down the volume to a more manageable amount.
  3. Scale individual movements as needed.  You can do ring rows instead of pull ups, box or knee push ups instead of traditional push ups, etc.

 

Should you wear a weight vest?

The original Murph workout as posted on CrossFit.com does suggest wearing a 20 lb weight vest if you have one available, although we don’t recommend that for most athletes.

If you have completed Murph in under 45 minutes previously without a vest, then you can definitely consider adding a weight vest this year.  With that said, if you have not been doing any workouts with a vest on up until this point, we wouldn’t suggest wearing one for the first time during Murph.  If you do choose to wear a vest, we highly recommend purchasing your own.

**A word of caution for newbies or those who have had time off**

There are risks to taking on a workout like Murph, especially if this volume of pull ups and push ups far exceeds what you have been doing for the last couple months.  The biggest risk of concern is Rhabdomyolysis or “Rhabdo”, which is when the muscle fiber breaks down and gets released into the bloodstream.  This can result in kidney failure and result in hospitalization or even death.    If you are just starting with us, or have had time off recently, you should definitely scale the Murph workout.  We recommend talking to a coach so they can give you a safe, but challenging option to take on.

The athletes that are most susceptible to rhabdo are those who were former athletes, or who have been in great shape in the past, but who have had time off or are not currently in their best shape.  These athletes typically have the mental fortitude to push past their physical limits, which can result in a condition like Rhabdo.  Athletes should also ensure hydrating properly and limiting alcohol consumption on Friday and Saturday of the Murph workout.

If you aren’t sure what rhabdo is check out this article HERE and be aware of the dangers associated with doing a hero WOD after long rest periods. Another useful article which includes the prevention of rhabdo can be found here.

 I want to do Murph, but I can’t do _____{fill in the blank}_____.

 No worries. We want everyone to come experience this hero WOD and feel successful. It doesn’t matter if you can’t do a single pull up, can’t do a full push up, or can’t run a mile. We have options for you. Below are some considerations for doing Murph along with a few of the many ways you can “Murph” – come up with your own plan and know what you want to do before you show up!

Other Murph Versions:

Individual Half Murph:
(½ everything)800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m RunOr½ reps + Run both full miles
Individual ¼ Murph:
(¼ everything)800m Run
25 Ring Rows
50 Push Ups
75 Air Squats
800m RunOrSame reps but run both as 800m runs
Full Partner Murph:

1 mile Run together
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run together

The most popular option. Still a VERY tough WOD. Both Partners will run both miles together. They will split reps; even split not required. Only one partner works at a time. If one partner returns from run first, they can begin working on their first round. Typically performing 5-10-15 for 20 rounds format, partners can alternate movements or full rounds to move quickest.

Half Partner Murph:

800m Run together
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run together

Still a tough WOD. Both Partners will run 800m together. Only one partner works at a time on the reps and split the reps however you wish. If one partner returns from run first, they can begin working on their first round. Typically performing 5-10-15 for 20 rounds format, partners can alternate movements or full rounds to move quickest.

Movement Specific Modifications:

Reducing the Runs:
If you cannot run both full miles**We encourage you to reduce everything else before reducing the runs**
Choosing 800m runs in place of each mile run (1 mile=1600m)

If injured, substitute a Concept2 Bike Erg for 3200m per run.

Cannot perform Pull ups: Ring rows or using bands for assistance.
Cannot perform Push-ups:   Athletes can also use bands for push-up assistance, or complete elevated push-ups with their hands on a jump box in order to keep moving through these reps.
Novice CrossFitter/BeachFitter (less than 6 months) and this is your first hero WOD:  ¼ Murph 

800m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
800m Run

 Or

800m Run
25 Ring Rows
50 Box Push-Ups
75 Air Squats
800m Run

We encourage all of our members to come do any version of Murph they please. It’s about taking some time away from the boat and beach on this holiday weekend to remember our heroes.  Here is a video of last year’s event.

Extra Credit 5.6.19

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Monday 5.6.19

WOD: “D-Train”


Extra Credit:
Find a Max Unbroken set of Muscle-ups or STRICT Pull-ups:
* We will be progressing through either Muscle-ups or Strict Pull-ups for the next couple of weeks on Extra Credit, so use this as your test i

Tuesday 5.7.19

WOD: “Midnight Express”

Extra Credit:
1 Rep Max Bench Press:
* We are re-testing our Bench Press max from a few weeks back after this mini cycle. Make sure as they weights get heavy you have someone spot y

Wednesday 5.8.19

WOD: “Invisalign”

Extra Credit:
Single Arm DB High Pull 3 sets of 15 reps:
* Based off of the first weeks weight, you will be retesting the Single Arm DB High Pull to see if you are able to complete the same amount of reps and sets with more weight, while keeping the DB controlled. Remember, slower down, faster u

Thursday 5.9.19

Rest Day / Active Recovery

 

Friday 5.10.19

WOD: “Outkast”

Extra Credit:
4 Rounds (Not for Time):
8 Rear Foot Elevated Split Squats / Side (20×1)
16 Hip Extensions (20×1)

*Increase weight on each set of Split Squats (as long as you can control the Tempo). The Tempo on the Split Squats will be a slow two second descent down, once your knee touches explode back up. For the Hip Extensions your Tempo will be a slow descent from the parallel position down to 90 degrees.

 

Saturday 5.11.19

WOD: “The Good, The Bad, and the Ugly”


Extra Credit:
3 Rounds (Not for Time):
600 m Run
6 Side Plank Rotations / side
400 m Ski Erg
40 Double Unders

*Complete at a conversational pace.

BeachFit Week of WODs 5.6.19

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Monday 5.6.19

“Chip On Your Shoulder”

9:00 to build to your heaviest:

10 Dball Squat (5/Shoulder; 20X1)

*After each set complete: 

100 meter Jog 

 

AMRAP 14

60 Jump Rope Singles (Adv: 30 DU)

21 Air Squats 

14 Strict Knees to Chest (Adv: Knees to Elbow)

Coaches Notes:

Today we are throwing in a different variation of squats for our strength portion that will challenge your core as much as your legs. We’ve consistently added volume on the Knees to Chest over the last few weeks to build up some gymnastic endurance. 

Tuesday 5.7.19

“Wild Wild West” (Compare: 1.20.19)

4 sets:

AMRAP 4

9/6 Cal Ski Erg

10 Burpees to Target (Adv: 12 reps)

15 KBS 

-Rest 1:00-

Coaches Notes:

Today we are trying to get a feel for our different gears. Ideally we will build in intensity each round. Think: 80%,85%,90%,95+%. Score today is Rounds + Reps. 

Wednesday 5.8.19

“Walk the Plank”

AMRAP 23

120’ Shuttle Sprint 

6 SL DB Deadlift (30X1) stagger

6 SA Ring Row / arm

12 Alt. KB Leg Lowers 

30’ Sled Push 

+

Core Wod 

Coaches Notes:

Today’s Focus is on activation and specific strength, with a few moments to build dynamic power. Hit the shuttle and sled push hard, and slow everything else down and take your time! 

Thursday 5.9.19

“Splash Mountain”

EMOM 24 (8 Rounds)

Min 1: 10/7 cal Bike Erg (Adv: 12/9)

Min 2: 40 sec. of Straight Leg Sit ups 

Min 3: 40 sec. of Box Jumps 

Coaches Notes:

If you enjoyed the sweat fest that was “Puddle Jumper”, your next challenge is to take on “Splash Mountain”! Treat each bike interval like a sprint and earn some rest going into the sit ups. Station 2 and 3 are for max reps, your goal should but to match or beat your reps there each round. 

Friday 5.10.19

“Cannon Ball”

10:00 to build to your heaviest:

7 Double KB Front Rack Reverse Lunges / leg (Adv: Plate Def.)

*After each set:

20-30 sec. of Kneeling OH Plate Hold 

 

For Time:

8 Rounds 

200/150 meter Row 

10 Heavy Wall Balls 

Time cap: 13 min 

Coaches Notes:

Today we want to get out of our comfort zone a little bit! Refer to Sugar wod for your weights on 4.18.19 and try to build to slightly heavier than last time. On part B, try to use a heavier wall Ball then you normally would use in a workout.

Saturday 5.11.19

“Down Under”

AMRAP 20 (Compare: 2.6.19)

75 RKBS

50 Australian Ring Rows 

25 Burpee Ball Slams 

*One parter must be running 100 meters at all times.

Coaches Notes:

Today is a fun partner workout that will test your cardio and muscle endurance, a good goal today would be completing atleast 2 + full rounds. Score today is rounds + reps. 

Sunday 5.12.19

“Mortal Kombat”

For Time:

30/20 Cal Bike Erg

30 DB Push Press 

30/20 Cal Row 

30 Box Jump Overs 

200 Jump Rope Singles (Adv: 150 DU)

30 Box Jump Overs 

30/20 Cal Row 

30 DB Push Press 

30/20 Cal Bike Erg 

Time cap: 20 min 

Coaches Notes:

Today is a fun chipper format that will be keep you at high heart rate from start to finish. 

CrossFit Week of WODs 5.6.19

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Monday 5.6.19

Strength/Skill Work:  12 Min EMOM:

Min 1) 4-6 Inverted Barbell Rows

Min 2) 30 Sec Weighted Side Plank (Alt Rounds)

“D-Train”

For Time: (15 Min Cap)

30/25 Cal Row

30 SA DB Hang Snatch F(35/20) P(45/30) S(50/35)

30 Ring Rows F(DB Bent Over Rows)

60 Butterfly Sit Ups

30 SA DB Overhead Reverse Lunges F(Front Rack)

30 SA DB Thrusters

30/25 Cal Row

WOD Tips:
– Today our focus will be on pulling strength and core in both the Strength and Metcon. The Inverted Barbell Row will have the same points of performance as the Ring Row, but will offer a more sturdy base to pull from. Just like the Ring Row we can make this movement easier or harder by the height of our feet. We may also choose to elevate our feet and add plates onto our chest for more of a challenge. We will be pairing the row with a weighted side plank. You may choose to increase weight every round as long as you can keep yourself stacked and stable with the arm locked out.
– “D-Train” is a sprint chipper with multiple different movements. Base you DB weight off of your limiting movement and try to finish the reps in 2 possibly 3 quick sets. Find a challenging height on the ring row that allows you to complete the set of 30 in just a few sets.The halfway point of the workout is the 60 sit-ups which will give you a little time to catch your breath before going into the home stretch. You will begin and end this workout with a 30/25 cal row. Try to slightly pace the first row and empty the tank on the last one to end the workout. We will be running in two heats to allow all of us to move through this workout in order.

Tuesday 5.7.19

“Midnight Express”

3 X 12 Min AMRAPs

Buy In: 1200m Run F(800m)

6 Power Cleans F(95/65) P(135/95) S(155/110)

12/9 Cal Bike Erg

18/15 Push Ups

*2 Minutes Rest Between AMRAPs

WOD Tips:
– Last week our focus during “Barbara” was to build pull-up, push-up and squat volume in our prep for “Murph”. This week we will shift our focus to building the running volume. Each of our 12 minute AMRAPs will start with a 1,200 m run. We encourage everyone to try to keep the entire distance knowing that there will still be plenty of time to move through the AMRAP when you make it back inside. For the Power Cleans pick a weight that you could do the 6 reps unbroken, even if you choose to perform them as singles in the workout. We can modify the push-ups to banded push-ups if we are still building strength for this movement. You will get a quick two minute rest between each AMRAP. Each interval will have its own score of rounds + reps that you can record into SugarWOD.

Wednesday 5.8.19

Strength/Skill Work:  4 Sets of 3 Back Squats + AMRAP Set of Back Squats at that weight

                   4 Sets of 3 Front Rack Step Ups + AMRAP Set on Weaker Leg

                                         -Use 105-110% of 5 Rep Max For Both Movements.  Slower Down, Faster Up Tempo (20 Min Cap)

“Invisalign”

12 Min EMOM:

Min 1) 10-16 Heavy Wall Balls

Min 2) 10-16 Toes to Bar F(Toes to Rings) S(3-6 BMU + 3-6 T2B)

Min 3) :45 Secs of Double Unders

WOD Tips:
– This is Week 5 of our strength progression on either the Back Squat or Step-up. You will be sticking with the same movement that you have performed in the following weeks, and basing your percentage off of your original test in weight. As we near the end of this cycle the  overall rep volume is much smaller, but we are now at percentages heavier than your starting weight. Today we are giving a small window in percentages, so if you feel good shoot for the 110%, if they are feeling heavier stay around 105% for the working sets. After your 4th set of Back Squats you will perform an AMRAP set for the  5th set shooting for 4+ reps. For the step-ups, you will perform your AMRAP set with your weaker of the two legs.
– The big focus of the day is the strength, so the metcon will be performed as a no score finisher. We will be bringing back the heavy wall ball with the main goal being to control the structure of your squat, do not worry about trying to get the heavier weights to the target. If you are going above 30#’s you may choose to use a D-ball for this movement. Your form and technique will be our main priority on the gymnastics movement, so break these reps up in small sets as much as you need. This is a great day to practice double unders if you are close to stringing them together, or are still working on them.

Thursday 5.9.19

“Rubble on the Double”

9 Min AMRAP:

300/250m Ski Erg

6 Ring Body Saws

60’ Heavy Sled Push F(135/90) P/S(180/135)

-3 Mins Rest-

9 Min AMRAP:

300/250m Row

15 Ball Slams F(20/15) P/S(30/20)

12 MB Rotational Throws (6/Side)

WOD Tips:
– Our two 9 minute AMRAPs today can be used as your weekly flush, or a very challenging core intensive workout if you have missed a few days this week. During the sled push we encourage you to go heavier than normal during this quick down and back push. Focus on keeping the hips slightly elevated and core crunched during the ring body saw to sustain your position. You may choose to modify this movement to a Ring FLR hold if needed. Select a weight on the ball slams that you can reach full extension at the top, beat the ball to the bottom, and stay unbroken on the reps. The MB Rotational throws can be a great core accessory movement if you allow it to be. Keep the weight light and focus on getting you back leg into the movement to generate power in your throw, similar to a golf or baseball swing. For both of the machines try to keep a steady pace throughout the AMRAPs.

 

Friday 5.10.19

Strength/Skill Work:  Every 75 Seconds for 8 Rounds Perform 1 Hang Squat Snatch + 1 Squat Snatch F(1 Hang Power Snatch + 1 OHS @ 31X1 Tempo)

“Outkast”

For Time:  (10 Min Cap)

15-12-9-6

Box Jumps F(20/16) P/S(24/20)

Overhead Squats F(95/65 Back Squats) P/S(95/65)

Burpees Over the Bar

WOD Tips:
– For the strength we will be working through two positions, the hang (position 2) and from the floor (position 3). Through the 8 Rounds you may choose to build each set, or during the prep get to a weight and stay there throughout. If we are not yet comfortable catching in the squat snatch, we will be performing a hang power snatch and a tempo overhead squat. The tempo overhead squat will allow you to control the bar down and own the bottom position in a less dynamic movement.
– We will be keeping the bar overhead during our sprint styled metcon. For the overhead squats select a weight that you will be able to move through unbroken each round. If you have mobility issues in the Overhead position you may choose to modify the OHS to a Back Squat. The Burpees Over the Bar will be performed as lateral jumps to keep the speed up. Take your time on each box jump, but try to move through these reps unbroken. This workout is meant to be super fast, so as the reps decrease you should aim to increase your pace.

 

Saturday 5.11.19

“The Good, The Bad, and the Ugly”

4 Rounds For Time: (Teams of 3 – 24 Min Cap)

30/25 Cal Assault Bike

30 Deadlifts F(155/110) P(185/125) S(205/145)

30 Pull Ups F(Jumping Pull Ups)

30/25 Ring Dips F(Push Ups)

*1 Person must be planking at all times

*Sport = 5 Rounds

WOD Tips:
– We are ending the week with a fun team of 3 workout. During the 4 rounds you may choose to split the reps between the group as much as you wish, the only catch being that one member of the team must always be holding a plank. When finding a deadlift weight for yourself, pick a weight that will allow you to at least hit 5 reps every time you get to the bar. Today is a good day to practice stringing some pull-ups and ring dips together because you can split the reps between your group. If the pull-ups get difficult we will modify this movement to a jumping pull-up to keep moving, and the ring dips will move to a push-up. On the bike aim to keep the intensity very high, but the time you are working very short. Your score today will be total time, and don’t forget to include your partners names into the notes on SugarWOD!

CrossFit Week of WODS 4.29.19

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Monday 4.29.19

Strength/Skill Work:  5 Sumo Deadlifts @ 20X1 Tempo – Every 2 Minutes for 8 Minutes (4 Rounds) – Use 80-90% of Last Week’s Heavy 3

“Jet Ski”

2 Rounds For Time: (16 Min Cap)

800m Run F(600m)

30 Russian KB Swings F(53/35) P(62/44) S(70/53)

20/15 Cal Ski Erg

WOD Tips:
– Building off of last weeks 3 rep max, we will be hitting percentage work with the Sumo Deadlift. Repeating the movement so soon will give you the opportunity to take what you learned last week and nail in the technique for multiple reps today. If you were not here, we will give plenty of time to build up to a weight that you plan to use during the strength portion, but use a weight that you can hit for multiple reps comfortable while controlling the tempo.

– “Jet Ski” will continue with the hinge pattern from the strength, this time with the Russian KB Swing. Select a weight on the Russian KBS that you can try to complete the 30 reps in 2 quick sets. The 800 m runs should take us around 4 minutes to complete. If we are not able to finish the 800 meter in under 5 minutes, cut the distance down to 600 m to try and finish this workout. Push yourself on the Ski Erg calories knowing that this is only a two round workout. Ideally, we are finishing this workout in the 12-14 minute range, making each round 6-7 minutes.

 

Tuesday 4.30.19

“Barbara”

4 Rounds For Time: (38 Min Cap)

20 Pull Ups F(Jumping Pull Ups)

30 Push Ups

40 Sit Ups

50 Air Squats

*3 Minutes Rest Between Rounds

Sport(5 Rounds)

WOD Tips:

– “Barbara” is a classic CrossFit benchmark and a perfect fit for our Tuesday “Murph” prep. The workout is prescribed originally with 5 rounds, which is our sport option, but because of the overall volume and time we have in a class we are making 4 rounds our prescribed amount today. Your score today will be total time including the 3 minutes of rest between rounds leaving us just over 7 minutes to complete each round, or for the sport option 6.5 minutes. For the pull-ups you may choose to slightly cut the reps down if you are still working on the movement, or modify to jumping pull-ups to allow yourself to keep moving. The push-ups should be completed in quick but manageable sets from the beginning. Modify this movement with banded push-ups or box push-ups. Try to stay moving on the Sit-ups and Air Squats breaking them into manageable sets and taking quick breaks when needed.

 

Wednesday 5.1.19

Strength/Skill Work: 1 HH Power Clean + 1 Mid-Hang Power Clean + 1 Hang Power Clean – Every 90 Secs for 8 Rounds (12 Mins)

“P. Diddy”

10 Min AMRAP:

5 Curtis P’s F(45/35) P(75/55) S(95/65)

50 Double Unders F(Double Taps)

WOD Tips:
– Our strength today will be a taking a step back from last weeks 1 rep max hang clean to focus on the individual pieces of the movement. The main goal with this complex is to get comfortable bringing the bar back to position 1 as we gradually move away from it with each lift.  You may choose to build throughout the 8 rounds or stay at one weight and put a bigger focus on movement quality.

– “P. Diddy” is a quick 10 minute finisher for the day. The Curtis P is a BeachFit staple, but today we are adding our CrossFit twist on it with the barbell. One rep of the Curtis P consists of 1 Power Clean + 1 Lunge (Right) + 1 Lunge (Left) + 1 Push Press. The weights that we have listed are meant to be light enough to move through quickly, even as the reps start to add up. For most of athletes the lunges will turn into the limiting factor so base your weight off of this. Feel free to modify the total number of double unders, or modify the movement to Double Taps. Ideally we are completing each round in 1:30-2:00.

Thursday 5.2.19

“Bike Messenger”

4 Rounds For Time:  (20 Min Cap)

1000/900m Bike Erg

120’ Bear Crawl S(60’ HS Walk)

120’ Heavy Farmer’s Carry

WOD Tips:

– “Bike Messenger” is the perfect flush for the tough week that we have had so far. The Bike Erg will have a slightly longer distance than last Tuesday and we are expecting most to finish the bike in around 2:00-2:30 minutes. We will be giving the option of a Bear Crawl or Handstand Walk for our gymnastic movement. You may choose to cut the distance down slightly if you are wanting to practice the Handstand Walk today, but try to not allow this to take more than 2 minutes. The farmers carry should be as heavy as possible, as long as we can control the KB’s away from the body. There will be no score on this workout, but make sure you leave plenty of notes in SugarWOD.

Friday 5.3.19

Strength/Skill Work:  4 Sets of 4 Back Squats + AMRAP Set of Back Squats at that weight

   4 Sets of 4 Front Rack Step Ups + AMRAP Set on Weaker Leg

                                         -Use 95-100% of 5 Rep Max For Both Movements.  Slower Down, Faster Up Tempo (18 Min Cap)

“The Four Seasons”

4 Rounds For Quality:

30 Secs of Rope Climbs F(Rope Lowers) S(Legless)

30 Secs of Goblet Squats/Goblet Step Ups (AHAP)

30 Secs of a Hollow Hold F(Tuck Hold)

30 Secs of Single Arm High Pulls (Alternate rounds)

*15 Secs Rest Between Movements

WOD Tips:
– This is Week 4 of our strength progression on either the Back Squat or Step-up. You will be sticking with the same movement that you have performed in the following weeks, and basing your percentage off of your test weight. The overall rep volume is starting to decrease, but the percentages are getting much heavier. Today we are giving a small window in percentages, so if you feel good shoot for the 100%, if they are feeling heavier stay around 95% for the working sets. After your 4th set of Back Squats you will perform an AMRAP set for the  5th set shooting for 4+ reps. For the step-ups, you will perform your AMRAP set with your weaker of the two legs.

– Our big focus of the day is our strength work, so today’s metcon is a short finisher that will not be scored. There will only be :30 seconds of work at each station with a quick :15 rest and transition between movements. The rope climbs will allow for 1-2 reps in the time frame. You may choose to practice the rope climb, try a legless climb, or modify the movement to rope lowers as needed. For the Goblet Squats / Goblet Step-ups you will choose the movement OPPOSITE of what you performed in the strength. The High Pull is a movement that we have added into our programming the past couple of weeks. Either stay at the same weight you have been using, or try to increase the weight slightly as long as you can control the tempo of faster down slower up each rep.

Saturday 5.4.19

“Instacart”

18 Min AMRAP:

500/400m Row

180’ Sled Push F(90/45) P/S(135/90)

500/400m Row

40 DB Bench Press F(45/25) P(60/35) S(70/40)

500/400m Row

20 Power Snatch F(75/55) P(95/65) S(115/75)

WOD Tips:
– We will be finishing this week off strong with a fun and challenging partner WOD! Each movement will be separated by a 500/400 m row that can be split between you and your partner however you wish. The sled will be 3 total down and backs (6 x 30’ pushes). Because you get rest and can split the pushes with your partner you may choose to go a little heavier on the sled today. The DB Bench reps will need to be split early and often as these reps will add up quickly. Select a weight that you can try to perform 8-10 reps per set. The Power Snatches should be a weight that you can hang on to for a couple reps at at time. Your score will be total rounds and reps, don’t forget to leave your partners name in your comments on SugarWOD.