10:15 – 10:45 AM
Free Mobility/Stability Seminar with Airrosti! MORE DETAILS >>
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
Back Squat
25 Mins. to establish 6 rep max.
Conditioning:
AMRAP 12
100 Double Unders (Fx: 50 Double Unders)
10 Front Rack Lunge (115/80) (Fx: 95/65)
10 Push Press (115/80) (Fx: 95/65)
Strength:
E3MOM 21
Power Snatch + Hang Power Snatch
Set 1: 75%
Set 2: 80%
Set 3: 80%
Set 4: 85%
Set 5: 85%
Set 6: 85%+
Set 7: 85%+
Percentages based on 1RM power snatch.
Conditioning:
Rx:
3 Rounds
5 Strict Pull Ups
Rest 1 Minute
5 Kipping Pull Ups
5 Kipping C2B Pull Ups
3 Bar Muscle Ups
Rest 2 minutes between rounds.
Fx:
3 Rounds
2 Strict Pull Ups
Rest 1 Minute
5 Kipping Pull Ups
3 Kipping C2B Pull Ups
Rest 2 minutes between rounds.
Conditioning:
EMOM 30
Min 1: Max Reps Cal Ski Erg
Min 2: Rest
Min 3: Max Reps Assault Bike
Min 4: Rest
Min 5: Max Reps Wall Balls (20/14)
Min 6: Rest
Score is total reps
5:15 – 7:15 PM
Free Airrosti FIT Assessments! MORE DETAILS >>
Strength:
E2MOM 14
5 Strict Press (ME)
Conditioning:
5 Rounds
15/12 Calorie Row (Fx: 12/10 Cals)
10 Hang Power Clean and Push Jerks (135/95) (Fx: 95/65)
5:00 – 6:30 PM
Free Chiropractic Treatment by Arlington Pain & Rehab. MORE DETAILS >>
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Strength:
Deadlift
25 Mins. to establish a 6 rep max.
AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Burpee Box Jump Overs
Overview of the Week
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
“MURPH”
Deadlifts
Strict Presses
Long EMOM
Snatch Complex
Back Squats
Clean & Jerk Complex
Class times for Memorial Day are 9:00 AM, 10:00 AM, and 5:30 PM.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
10:00 AM
Last yoga with Liz!
1:20 PM
Skills & Mobility Workshop with Brandon! Kipping/Butterfly pull-ups!
Strength:
E2MOM 12
3 Split Jerks (ME)
Take barbell from rack.
Conditioning:
AMRAP 10
60 Double Unders
15 Deadlifts (185/125) (Fx: 135/95)
15 Burpees over the Bar
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
E2MOM 16
Power Clean + 2 Hang Power Cleans (ME)
Conditioning:
Time Trial
2000m Row