WOD – Sat, May 23
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CrossFit East River – WOD
Murph (Time)
For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Warm-Up (Checkmark)
400m Group Run Warm-Up
–
2 Sets:
10 Alternating Box Step-Ups
10/10 Suitcase Deadlifts (KB or DB)
10 Deep Lunge Mountain Climbs
8/6 Push-Ups
6/6 Single Arm Ring Rows
4 Strict Knees to Chest or Elbow
Gymnastics Skill: Rope Climb (Checkmark)
Spend 5-10 minutes on Rope Climb Skill Work
Rope Pull to Stands
Rope Climb J-Hook, Stand and Reach
Fast Rope Climb Descents
Other Movements and Modifications today
Primer (Checkmark)
1-2 Sets:
50ft Farmers Carry at working load
5 Burpee Box Jumps at 24/20in
2 Rope Climbs or Modification
10 Synchro Abmat Sit-Ups with partner
Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before “Thelma & Louise” begins.
“Thelma & Louise” (Time)
For Time
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
8/6 Rope Climbs
50 Synchro Abmat Sit-Ups
10 Burpee Box Jumps 30/24in
Kettlebells: 70/53lb, 32/24kg
Score = Time
Time Cap: 30:00
Goals: 22:00-26:00
Stimulus: Partner Conditioning / Midline and Grip Endurance
RPE: 8/10
Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.
Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.
[Thelma & Louise: Level 2, Level 1, Masters 55+] (Time)
Level 2:
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
6/4 Rope Climbs
50 Synchro Abmat Sit-Ups
10 Burpee Box Jumps 24/20in
Kettlebells: 53/35lb, 24/16kg
Level 1:
3 Rounds with a Partner:
200m Farmers Carry
14 Burpee Box Step-Ups
6/5 Rope Climb Progressions (Rope Pull to Stands or Seated Rope Pulls)
40 Synchro Abmat Sit-Ups
8 Burpee Box Step-Ups
Kettlebells: Moderate load that allows minimal breaks on the carry
Masters 55+:
3 Rounds with a Partner:
200m Farmers Carry
16 Burpee Box Jumps 20in
6/5 Rope Climbs or Progressions
40 Synchro Abmat Sit-Ups
8 Burpee Box Jumps 20in
Kettlebells: 53/35lb, 24/16kg
[Thelma & Louise: Competitor & Travel] (Time)
Competitor:
3 Rounds with a Partner:
200m Farmers Carry
20 Burpee Box Jumps 24/20in
10/8 Rope Climbs
40 Synchro GHD Sit-Ups
10 Burpee Box Jumps 30/24in
Kettlebells: 70/53lb, 32/24kg
Hotel Gym / Travel:
3 Rounds Solo
200m Farmers Carry or Dumbbell Farmers Carry
10 Burpee Bench Jumps
12/9 Pull-Ups
50 Abmat Sit-Ups
5 Burpee Bench Jumps
( Broad jump (for distance) )
Dumbbells: Challenging load across all three rounds
PRVN Reset (Checkmark)
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Banded Lat Pulldown
:30 Dead Hang
10/10 Single Arm Dumbbell Bent Over Row
:30 Hollow Body Hold