A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 slide hamstring curls @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

 

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

 

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

 

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)

 

A) E2MOM x 8 sets:

– 1 power snatch + 1 overhead squat + 1 hang snatch

*Build to something tough with no misses.

 

B) Four rounds for time of:

– 400m run

– 12 alternating single arm DB snatches (55/35 lbs)

– 10 box jump overs

 

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

+

E2MOM x 5 sets:

– clean & jerk @ 80-95+%

 

B) E2MOM x 4-7 sets

– 12/9 cal row

– 5 TnG power cleans + 5 burpees over the bar (135/95)

*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar

2018 Memorial Day Murph (Programming Overview: May 21-27)

2018 Memorial Day Murph

This coming Memorial Day we will be holding “Murph”, an annual event that honors a fallen hero. There will be both a half version and a full version of the WOD. Please register below by clicking the appropriate link:

Half (starts @ 9:10am) 

Full (starts @ 9:30am)

Heats will start on time so please get to the gym early to warm-up. You are able to partition the pull-ups, push-ups and air squats however you want. If you have a weight vest, wear it. Eat and hydrate well beforehand. This is a tough one!


LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Taliban fighters were immediately alerted of the SEALs’ presence.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We at EDCF will honor his sacrifice and memory though The Murph Challenge this coming Memorial Day.


 

Monday 5/21

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

 

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.

 

C) 3 sets for quality:

– 20 hollow rocks

– 10 BB glute bridges @ 20X1

 

Tuesday 5/22

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

+

E2MOM x 5 sets:

– clean & jerk @ 80-95+%

 

B) E2MOM x 4-7 sets

– 12/9 cal row

– 5 TnG power cleans + 5 burpees over the bar (135/95)

*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar

 

Wednesday 5/23

A) E2MOM x 8 sets:

– 1 power snatch + 1 overhead squat + 1 hang snatch

*Build to something tough with no misses.

 

B) Four rounds for time of:

– 400m run

– 12 alternating single arm DB snatches (55/35 lbs)

– 10 box jump overs

 

Thursday 5/24

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

 

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

 

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

 

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)

 

Friday 5/25

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 slide hamstring curls @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 5/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/27

8am Endurance

10am-12pm Open Gym

 

Monday 5/28

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

 

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.

 

C) 3 sets for quality:

– 20 hollow rocks

– 10 BB glute bridges @ 20X1

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 400m run

– 8 burpee + pull-ups

– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)

– 16 box jump overs (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

 

B) 3 sets for quality:

– 10 heel slide hamstring curls @ 20X1

– 15 sec/ side 90 degree leg hold

– 10 bent over reverse flys