05.01.2023

Primer- 2 sets with light to moderate DB or KB
1. 8 each side split squats
2. 8 each side posted RDL- put foot on the wall
3. 8 each side eccentric calf raises
4. 8 each side Cossack squats
 
 
 
Strength
Wendler week 4 cycle 2
Deload 
deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

 
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of 
4 pull ups
8 push ups
12 air squats

05.30.2022 MURPH

Dynamic Mobility, Activation and Warm-Up 
 Row/run/bike an easy 3:00 
 
T-Spine Stretch on a bench x 30 seconds 
Prone PVC Pipe Pass Thrus x 15 reps and then … 
 
Deep Squat Progressions x 5-7 reps 
 
Followed by … 
Kettlebell Halos x 10 (5 in each direction) 
Kettlebell Press x 5 (left side) 
Kettlebell Windmills x 5 (left side) 
Kettlebell Press x 5 (right side) 
Kettlebell Windmills x 5 (right side) 
 Kettlebell Push Press x 5 (left side) 
 Kettlebell Waiter Carry x 20-25 yards (left side) 
Kettlebell Push Press x 5 (right side) 
Kettlebell Waiter Carry x 20-25 yards (right side) 
 
 
 
Mobility
Shoulder Prehab 
Two sets of
5 Y Raises 5 T Raises 5 I Raises 




 
Murph
For Time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
 
“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”–Russel Berger, CrossFit

05.19.2022

Warm Up
3 sets
200m run
5 each side perfect stretch
10 med ball chest passes to wall
10 each side banded lateral steps + 5 banded squats


Strength
Super set these 3 times
A. PVC with banded KBs hanging -strict press x 10 reps + 20 second hold on last rep
B. Single arm ring rows; 20X0, 8-10 reps per side https://youtu.be/w4Jhh82Ilos




WOD- from
#bearkomplex
"Murph EMOM"

EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats

running
4 x 200m with a vest or not
Rest is 1:1

11.25.2021 Partner WOD Classes 8 and 9am

Warm Up
3 sets
10 each side DB strict press
10 prone snow angels
10 feet together squats
1:00 cardio (30 sec easy, 20 sec moderate, 10 sec hard)




Turkey Special

With a partner for time:

Row/Bike 50 Calories
*20 Rounds of "Cindy"
(5 Pull Ups, 10 Push Ups, 15 Squats)
200' Synchronized Walking Lunges
*10 Rounds of "DT"
(12 Deadlifts, 9 Hang Power Clean, 6 Jerks)
50 Calorie Row/Bike

*Alternate rounds with your parter

40 Minute Time Cap

05.30.2020 Hero WOD Saturday

Warm Up
3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 push ups
rest as needed
 
 
At Home WOD
"10 for 10"
10:00 AMRAP
can be done with one or two dumbbells or a barbell  95/65  75/55
2 power cleans
2 squat cleans
2 front squats
2 shoulder to overhead
2 bar facing burpees



Hero WOD Saturday

Granite Mile
4 rounds
10 tire flips
100m farmer carry 2 x 25 DBs
10 push ups
100m farmer carry
10 squats
100m farmer carry
20 sledge hammer strikes-or slam balls
100m farmer carry


Background: This hero workout is dedicated to the nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona's history.

The heroes who lost their lives were:
Jesse Steed (36)
Wade Parker (22)
Joe Thurston (32)
William Warneke (25)
John Percin (24)
Clayton Whitted (28)
Scott Norris (28)
Dustin Deford (24)
Sean Misner (26)
Garret Zuppiger (27)
Travis Carter (31)
Grant McKee (21)
Travis Turbyfill (27)
Andrew Ashcraft (29)
Kevin Woyjeck (21)
Anthony Rose (23)
Eric Marsh (43)
Christopher MacKenzie (30)
Robert Caldwell (23).

This workout was first posted by Bunker Up Training @bunkeruptraining on July 2, 2019.

09.19.19 'Run Farmer Run'

Warm Up
2 rounds:
100m run
5/side lateral box step ups
5/side Bulgarian split squats no weight
3-5 eccentric pull ups
25 feet perfect stretch walk



Mobility:

Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/box stretch with PVC x 5 good exhales
deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds

Skill: front or back squats
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @80%
1 rep @ 90%

in between squat reps perform one of these banded movements:
A. banded pull downs- single arm or double x 25 reps
B. banded face pulls x 25 reps
C. banded pull aparts- horizontal x 25 reps

WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep

07.21.19 Beach WOD

4 rounds for time

50′ Jog forward + back pedal
15 air squats

50′ Shuffle down and back
10 push ups

swim 100 m- one long, straight swim across the marked area and run back to the start