Wednesday 5.20 : Saturday Activity and Murph

Some of you know, probably many of you know, that Memorial Day is when the fitness community at large does the workout “Murph” en masse. We have done it at CrossFit Lando for 7 years going at a few locations, sometimes multiple locations in one day!

This year is obviously very different. However we are trying to put something together that can be “Murph” like. We are still looking into doing an outdoor meet up this Saturday which would then be our “Murph” version for whoever wants in. Sadly there is no chance for doing it with any part of the physical gym involved.

I know that some of you have access to pull-up structures and are planning on doing “Murph” as is or as close as you can. Please heed this warning and I cannot stress it enough. Please listen to this as what it is coming from the person who writes all the programming for this gym (me) and our lead coach (Stacey) who sees many of you day to day. DO NOT DO PULL-UPS!!!!

Doing pull-ups will be the dumbest thing you could possibly do right now. I say that with no sarcasm or joke. You will be setting yourself up for a terrible case of rhabdomyolysis which is the last thing you want with everything else going on in the world today. Please just accept that this isn’t the year to do it Rx and be happy that you will be able to do it at all in any way. Again this is for anyone who hasn’t been doing pull-ups consistently (at least 1x a week). If you are under that amount then all of this applies to you!

Quick suggestions for those who have access to do pull-ups and have not done at least 1 pull-ups workout a week since we shut down:

  • Scale to JUMPING PULL-UPS, same amount (if you have done pull-ups but sparingly in the past 10 weeks)
  • Scale to more push-ups and squats
  • Do 50% as many pull-ups (this might be the best option)
  • DO NOT DO STRICT PULL-UPS. No matter what do not do 100 strict pull-ups as a scale. Even doing 50 is doing this workout wrong as it will completely mess up the intensity model you are trying to have throughout the workout.

We hope we can do something this Saturday as a group. If we do please know we will be taking every precaution to be safe throughout the day. If we cannot do something as a group we will be hosting a #zoom”murph” as our usual 10am Saturday VirtualWOD.

Strength: EMOM 10m
1 Power Clean + 1 Squat Clean + 1 Front Squat, heaviest able

Core: 3:00/1:00r, 3 Rounds
10 Plank Hydrants (each side)
10 Side Plank Leg Raises, each side (hip raises for scale)
12 Lemons
– Immediately after last round perform 50 Hollow Rocks

WOD (All): 3:00 AMRAP
5 Shuffle shuttles (down and back)
15 Jumping Lunges
15 Jumping Squats
15 Lunges
15 Air Squats
then AMRAP push-ups with remaining time
– rest 30s
45s Bridge Ups (right)
45s Bridge Leg Lifts (right)
45s Bridge Ups (left)
45s Bridge Leg Lifts (left)
– rest 30s
3:00 AMRAP
5 Shuffle shuttles (down and back)
15 Jumping Lunges
15 Jumping Squats
15 Lunges
15 Air Squats
then AMRAP Burpees with remaining time
– IMMEDIATELY after 3:00 run 1000m (2:00 out 2:00 back)

Extra Work
1. Power Snatch
EMOM 8m : 2 Reps, perfect

2. Barbell Good Morning