Workouts for the Week: May 20 – May 25

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, May 20th

Workout: As Many Rounds as Possible in 14 Minutes

3 Bar Muscle Up
6 Burpee Box Jump Over
12/9 Calorie Row

Cashout: For Quality

3 Rounds – 3 Minutes Each
5-10 Strict Pull Up
10-20 Hollow Rock

Workout Brief

Feel: Reach / Pace: Gas

The objective of this workout is to accumulate volume on your Bar Muscle Ups. Sub them out for Burpee Pull ups or some version of Strict Pull Ups. Make sure you regulate your intensity on the Burpee Box Jump Overs and Rower so that you can go fast on the rig. In the cashout, your Strict Pull Ups should be one unbroken set done for quality.

Tuesday, May 21st

Strength: 12 Minutes

7-5-3: Strict Press
5-3-1: Push Press

Workout: For Time – 18 Minute Cap

10-9-8-7-6-5-4-3-2-1: Deadlift (225/155)
12 Wall Ball (20/14)

Workout Brief

Feel: Muscle / Pace: Gas

In today’s strength, move quickly through the strict press with 1:30-2:00 of rest between each set, then build to a heavy push press with a focus on a big leg drive. In the workout, try to keep the deadlifts and wall balls both unbroken if possible, if you need a break, wait to rest until the transition between movements.

Wednesday, May 22nd

Workout: For Time – With a Partner – 36 Minute Cap

5 Rounds
100 Double Under
40 Toes to Bar
400m Partner Run
10 Wall Walk

Workout Brief

Feel: Muscle/Reach / Pace: Grind

All of the work is split in half expect for the Partner Run each round. Break everything up into small or moderate sets to ensure neither partner hits the failure point on one of these movements.

Thursday, May 23rd

Workout: For Time – 30 Minute Cap

5 Rounds
300m Row
10 Target Burpee
25 Abmat Sit Up
10 Target Burpee

Workout Brief

Feel: Triple Threat / Pace: Sustain

This workout is going to test your ability to push the pace on the Burpees as you fatigue in the later rounds. If you’re feeling good, see how quickly you can get through them!

Friday, May 24th


Workout: Every Minute on the Minute for 20 Minutes

Minute 1: 10/8 Calorie Bike
Minute 2: 3 Power Clean (Athlete Choice)

Workout Brief

Feel: Triple Threat / Pace: Interval

This interval workout is largely going to be about execution. The calories on the bike should be pushed hard to maximize rest each round. The power clean weight is up to you, but a good frame of reference is going to be 70% of your 1RM.

Saturday, May 25th

Hero Workout: “Murph” – For Time

1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
Partition as desired. If you have a weight vest, wear it.

Workout Brief

Feel: Triple Threat / Pace: Grind

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day Weekend as a way to honor Lt. Murphy and all others who have served.

Since its inception in 2014, the Murph Challenge has served as the official annual fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. Presented by Forged®,

this challenge has garnered substantial support, amassing over $2,000,000 in funds. These contributions have been pivotal in awarding numerous scholarships and the establishment of the Lt. Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, New York.

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