Monday – May 17 – Month Half Over

Wow, it’s hard to believe that May is almost over! I feel a bit sore starting the week since I worked out in my yard over the weekend. But, I’m sure I’ll make it through whatever the workout is going to be.

Everyone has a plan until they get punched in the face – Mike Tyson

  GENERAL WARM-UP (~12:00)

“Modified Hinshaw Running Warm-up”
10yds Over the hurdle
10yds Knee to chest
10yds Figure 4
10yds Walking samson stretch
10yds Toy soldiers
0:30​ Sitting arm swings
0:30​ Standing arm swings
10yds Toes out walk
10yds Toes in walk
10yds Walk on heels
10yds Walk on toes
10yds Walk on outside of feet
10yds Walk on inside of feet

3 Rounds NOT for time:
5 ATYT or ATY with plates
5 PVC pass throughs
0:30/0:30 Lat band


Kipping Pull-up Progression (~4:00)
2 Beat swing stops
2 Beat swings + 1 kip 2 Beat swings + 1 kipping pull-up
2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill)
*Use feet to assist or use band assistance.

Build-up (~3:00)
5 Pull-ups
5 Push-ups
5 Air squats
150m Run
Notes Wear a weight vest if planning to wear a weight vest for the workout.

  TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep and go potty.

  WORKOUT (~25:00)

For max reps:
10 Rounds
0:10 Pull-ups (attempted 3 or 4 each time)
0:10 Rest
0:20 Push-ups (on knees)
0:20 Rest

Ok – these crossfit writers are nuts! Just amazes me how they write the workouts to look “easy” but then you are reminded oh just 10 rounds of these.

Then, 15:00 AMRAP
50 Air squats @ fast pace (I did 3 complete sets and 10 air squats of 4th set)
400m Run @ EZ pace (I biked 21 calories on the echo bike.)

*For both sections, wear a weight vest if you plan to wear a weight vest for Murph.

Notes The Murph prep for today is broken into two parts with no rest between. For part one, try to move at a steady pace during each work interval. For part two, squat at a pace that allows you to complete all 50 reps with little to no rest. Score is total reps combined.
Each 100m equals 1 rep.
Pull-ups *No vest. *Jumping pull-ups.
Push-ups *Band assisted push-up or incline push-up.
Air squat *If newer to squatting, reduce reps to 30 or use upright assistance.
Run *Reduce the distance if efforts will be longer than 2:30.

Minimal Equipment Option *If you don’t have a pull-up bar, do a bent over dumbbell/bag row.

Ok this was tough. My legs hurt! Hopefully standing in the shower will help me out.
Have a good day everyone! Off to shower, grab my things and head to work.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: