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2019 Memorial Day Murph

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Memorial Day is just around the corner, and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is classic CrossFit workout known as a Hero WOD.

Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
* with a 20lb weight vest 

This year, we will continue our tradition of honoring the sacrifice of Lt. Michael Murphy by completing the Murph workout on Memorial Day.

 

If you’ll be joining us for Murph, please reserve your spot in Wodify!

 

Don’t forget to grab your limited edition 2019 Murph tee in our online store!

Any proceeds from the sale of the shirts will be donated to the Lt. Michael F. Murphy Memorial Scholarship Foundation.


Additional Information

 

Competitors Programming. 3/18-3/23

Monday – Weakness Development/mobility or 19.4 repeat 

Weakness #1

sets: 4-5 performed every 2 min

reps: challenging number of perfect reps of your weakness

mobility: smashing quads and lats with KB and foam roller for 10-15 minutes

OR

19.4 repeat effort

Tuesday: Monostructural day

row conditioning

For time:

2k row at 80-85%

100 double unders

1k row at 90-100%

Wednesday: Weakness Deveopment/mobility 

Weakness #2: challenging number of reps EMOMx12

sets: EMOM for 12 minutes. On even minutes focus on weakness #2. On odd minutes perform 12 – 15 calories on the bike.

Mobility: Banded distraction work for hip external rotation. Banded distraction for ankle flexion with KB on top of knee.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Thruster 5×5

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.4 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing calves and Thoracic spine with foam roller. Smashing posterior chain with lax ball while seated on a box 10-15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming. 3/4-3/9

Monday – Weakness Development/mobility or 19.2 repeat 

Weakness #1 :

sets: 5 sets of weakness work for 10 – 15 minutes

reps: challenging number of perfect reps of your weakness

mobility: smashing pecs with softball, Lats with foam roller, and thoracic spine for 10-15 minutes

OR

19.2 repeat effort

Tuesday: Monostructural day

Jump rope Conditioning

5 sets of near max effort double under.

Rest 1:30 between attempts (aim to hit a challenging number on each set; for me this would be 75-100)

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: EMOM 10-15 minutes

odd minutes: perform challenging number of reps for weakness #2 development

even minutes: 200 meter run

Mobility: Banded distraction work for hip, ankle, and hamstrings as your target areas

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Power snatch+hang squat snatch+ squat snatch

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30. Drop the bar after you complete the hang squat snatch, reset and hit your squat snatch from the floor.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing and foam rolling ankles, quads, glutes (lower body)

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming and the open. 2/25-3/2

The Open and adjusting intensity:

If you want to do your absolute best in the open like me :), it is important to taper your training so that you can produce maximum intensity on Saturday and possibly again on Monday if you want to redo your effort. For example, Friday’s class should be done at a very low level of intensity to stay prepared for Saturday (you shouldn’t get very out of breath and your muscles shouldn’t begin burning during class). Wednesday’s class may be hit at a high intensity, but tapering back your effort should begin on Thursday and then minimal intensity given during class on Friday. Check out the link regarding tapering your training with a nice visual.

Preparing for the open throughout the week

Redoing workouts:

If you are competing in the open over the next five weeks, check out this article regarding repeating workouts, and your mentality going into each attempt:

Redoing open workouts  

 

Monday – Weakness Development/mobility or 19.1 repeat 

Weakness #1 :

sets: EMOM for 10-15 minutes

odd minutes: weakness #1 work (see reps)

even minutes: 15/12 calorie air bike hard effort

reps: challenging number of perfect reps of your weakness

mobility: foam roll lower body (calves, quads, flutes) 10-15 minutes

OR

19.1 repeat effort

Tuesday: Monostructural day

Running Conditioning
4 x 200 m run

2 x 400 m run

1 x 800 m run

Context: put forth about 80% effort throughout.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: 4 sets of ____ reps

reps: challenging number of reps based upon your weakness and abilities at that weakness.

Time: 15 minutes

Mobility: Throacic mobility work with foam roller for 10 minutes.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Squat clean thruster TnG

2-2-2-2-2-2-2

context: sets of 2 should be at 80 percent of your heaviest thruster.  Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

mobility: hip and ankle banded distraction work, 15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors Programming – working weaknesses 2/18-2/24

New Focus for this blog: After attending the CrossFit Level 2 seminar with Michael, I have come to realize that identifying and correcting weaknesses should be at the forefront of adding in additional work to our classes.  It is now your job to identify two weaknesses that you wish to improve. We will work on improving these weaknesses through sets and EMOM style workouts after classes three days of the week. I will also program two additional workouts to be done with intensity for the other two days of the week. For your reference, my two weaknesses to work toward will be:

1. Squatting with an upright torso

2. Kipping gymnastics movements

Think of your weaknesses at your 2 most “limiting factors” and then movements that address those limiting factors would be those you practice. If you have any questions about what weaknesses to identify or how to work on improving your specific weaknesses please let me, Michael, or any other coach at the gym know so that we can help you get better. This layout follows the premise that More is not always Better with regards to movement and improving your abilities as a Crossfit athlete.

Article regarding the importance of improving limiting factors/weaknesses

This week I will write in what I did for a reference to develop your program.

Monday – Weakness Development/mobility 

Weakness #1 :

sets: 3-5 sets

reps: challenging number of perfect reps of your weakness

time: 15 minutes

me: 3 sets of superset:

10 air squat, 10 squat with a plate out front, 10 single arm overhead squats with dumbbell

mobility: banded distractions; lower body time: 15 minutes

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Context: row hard.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets/reps: E2MOM style workout where you hit a challenging number of reps

Time: 15 minutes

me: 5 sets of 5 ring muscle ups

one set done every 1:30.

Mobility: Smashing back/lats for 15 minutes

Friday: Heavy Day 

Split Jerk

3-3-3-3-3-3-3

context: sets of 3 should be at 70-80 percent. Take time to get yourself to your “working” sets and hit one set every 2:00.

Saturday: Weakness Deveopment/mobility 

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

me: EMOM x 12: alternating movements each minute

10-15 kipping HSPU , 10 OHS with empty barbell

mobility: smashing lower body

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors programming 2/4-2/9

Monday – Gymnastics Conditioning

Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups

Context: the purpose of this piece is to get your performing the two gymnastic movements under muscular fatigue from the box step ups, so work through this with purpose and some tenacity.

Tuesday: Monostructural day

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

context: get yourself very uncomfortable toward the end of each interval and throughout the entire last two intervals of two and one minute. Stay upright as you are running and be sure to practice the mid foot strike.

Wednesday: weightlifting

clean and jerk complex 

1 set every :90 seconds, for 10 sets:

1 power clean+1 hang squat clean+1 squat clean (TnG)+ 2 split jerks

context: this complex should be unbroken. Begin at a light/moderate load and progressively build throughout the ten sets.

Friday: met-con day

“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round

Context: Treat this as open prep. Squats should be unbroken and at a blistering pace. Breathe at the top and bottom of each squat to maintain composure into the skill of double unders.

Saturday: Body armour

Midline
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

 

context: kettlebell carries should be at the weight you use when Michael has us perform overhead carries during class

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

2019 Crossfit Open: February-March

It’s that time again! If you’ve been doing Crossfit for a while, you’ve no doubt heard about or participated in the Crossfit Open; the worldwide 5-week long competition that the entire community is encouraged to join in.

If you haven’t, read about it here.

With the recent changes to the Games structure, this year we are lucky enough to get TWO Open events, and the first one starts February 21st and final scores are due March 25th.

Each Thursday night at 8pm, the Games team announces the workout for the week with scaling options and movement standards. Those that have registered have until Monday night at 8pm to complete the workout and submit their scores.

At The X-Project, we will be completing all Open events on Saturday mornings at 8am class.

If you plan to officially register for the Open and require a judge, let us know. Look for our affiliate name, East Frederick Crossfit.

If not, you will still be participating and completing the workouts with your Level customizations!

The Crossfit Open is an opportunity for the worldwide community to come together and anxiously await Dave Castro’s weekly torture. It’s a fun way to connect with Crossfitters all over the world, and we encourage you to participate!

Competitors programming 1/28-2/2

Monday – Gymnastics Conditioning

10 Minute bike and toe to bar intervals

On the 2:00 – 40% of Max Toe to bar
On the 4:00 – 50% of Max Toe to bar
On the 6:00 – 40% of Max Toe to bar
On the 8:00 – 50% of Max Toe to bar
On the 10:00 – 40% of Max Toe to bar

Context: record total bike calories. Test max set of toe to bar before this session if you do not know that number for you. Bike hard, 300-400 watts.

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

context: get yourself uncomfortable toward the end of each interval and throughout the entire last three intervals.

Wednesday: weightlifting

Push Press
5 Sets of 3

Final Three Sets to Build to a Heavy Set.

Push Jerk

5 sets of 3

start at your final set of push press if you are able.

Friday: met-con day

“Layup”
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Context: determine your limiting exercise in this wod and break that exercise up EARLY with five second breaks. Treat this as open prep.

Saturday: Body armour

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-A-parts

Benefits of banded pull aparts

 

 

 

Overcoming Obstacles: Meet the Monsters

The point in any story where the hero is forced to overcome obstacles is always compelling to us because it is the point where they’re forced to grow.

As a society, the typical heroes are athletes, entrepreneurs, artists, and occasionally politicians. But we are all heroes in our own stories.

As we continue down our heroes journey, there are over 20 different types of hidden monsters that we can face to serve as obstacles to overcome.

Fear.

Anxiety.

Perfectionism.

Envy.

Greed.

Insecurity.

Collectively, they make up the resistance. They’re the opposition to the Hero, to us, in our story. The resistance will stand against any act that we try to take for meaning, purpose or growth.

This includes things like any new diet or health program, a new exercise program, a weight loss journey, a program for spiritual advancement, any calling for writing or music or any unconventional art form, big commitments of heart like getting married or having a child, any program to help you overcome a bad habit or addiction, educating yourself, any business or entrepreneurial adventure.

Your journey is littered with opportunities for change, and this is their meal.

They’re invisible to the physical senses. You cannot see them, or hear them, or touch them or smell them. You can only feel them, down in the darkness. You can catch a glimpse, like a shadow in a darkened room. The force of the negative feelings they try to push from the core of your being is aiming to drive us away from where we want to go.

Each one of them is insidious. They’ll tell you anything to keep you from doing what you need to do or heading in the direction you need to go. They will lie, seduce, bully, and torment. Individually, they can take any form that needed to trick you. The resistance will present itself in the form of a well-meaning friend or family member or it will attack you like an armed criminal waving its weapon in your face. The monsters have no conscience, no moral standards and they feel the opposite of what you feel. Their nature is ever shifting and ever changing, making it difficult to identify them.

These monsters are unbiased, nondiscriminatory, objective. They are a force of nature, part of every life. That adds to their power because most of us believe they shouldn’t exist at all and when they do we believe they can be vanquished. But they can never be so and are an essential part of our nature, of our journey. Though we sense malevolence, they are truly the definition of indifference.

The monsters are universal. They are the opposition to everyone and everything, not just to you. Everyone experiences them. The more important your mission or call to action, the more the monsters will attack your soul.

The warrior knows that the battle must be fought and won anew every single day. The great artists understand this also. Everyone is an artist and their life is their defining work of art. The hero’s journey, your journey, is an endless work of art.

The monsters do not aim to wound you. They do not aim to hold you back or disable you completely. The monsters aim to kill. They want to annihilate the art entirely. Your genius, your unique gifts and experiences, and perspectives that can never be replaced. The monsters want to remove them from the history of the universe absolutely and completely.

Overcoming the monsters, the obstacles in your story, is a war to the death.

How do we overcome the obstacles?

You just do it. Start. Start now. Start before you’re ready. You’ll never be ready before you’re almost finished. So “waiting until you’re ready” is one of the monsters and it’s got a stranglehold on you.

The enemy, the opposition, the obstacle to our journey is not a lack of preparedness. It’s not the difficulty of the task or the problems that need to be solved. It’s the monsters of the resistance. The voice in our heads that tell us it’s too difficult, too strenuous, that is the voice of the monsters. The one that hears the voice is the artist, the hero, you. If we give that voice one second in our brain it’s going to inject us full of excuses and justifications and reasons why we can’t, shouldn’t, won’t.

So start now. Start before the voices get louder. Start to abruptly end their momentum. Good things happen when you start before you’re ready to start. Starting before you think you are ready thrusts you into a high-pressure situation.

When your natural fight-or-flight reaction kicks in, choose fight.

Choose to embrace the adrenaline, the head rush, the feeling of your heart slamming against your chest and courage coursing through you.

When you start the fight, when you dive in head first, you make a commitment. Without it, you only give the monsters more to feed on.

If you still have an alibi, an excuse, a justification, your monsters are still in charge.

Competitors programming 1/21-1/27

Monday – Gymnastics Conditioning

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50’s/35’s), 1 Bar Muscle-Up
2 Devils Press (50’s/35’s), 2 Bar Muscle-Up
3 Devils Press (50’s/35’s), 3 Bar Muscle-Up

Context: work at a pace that will enable you to perform your bar muscle ups gracefully, with a tight arch to hollow swing. Devils presses consist of a burpee with dumbbells directly into a double dumbbell snatch. Breathe throughout these so that you are ready to move directly into the bar muscle ups. Check the link below with more tips and videos regarding the devils press.

Devils Press Tips and More  

Tuesday: Monostructural day

5 Rounds:
50 Double Unders
50% of Max Kipping Handstand Push-ups

Rest 1 Minute Between Rounds.

context: Take your best ever set of unbroken kipping hspu and perform half of those after each set of double unders. This piece will get us better at performing double unders while our shoulders are under fatigue.

Wednesday: weightlifting

Snatch Primer (A)
On the Minute x 5 Sets
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets) – pause at each one of these positions for one count 

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

context: the goal here is to prep our bodies to build up to heavy power snatch over the last five minutes of this fifteen minute piece. Snatch pulls do not include the pull with the arms, while the snatch high pull does.

Friday: met-con day

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

context: breathe at the top and bottom of each deadlift to increase oxygen intake throughout this workout.

Saturday: Midline

Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

Context: sit ups can be performs on an abmat or the GHD. GHD supine hold is when you decline on the GHD with your chest facing up and hold yourself in a parallel position to the ground for :30. Hold a weight over your chest to increase intensity during this piece.