As we mentioned yesterday, we are entering the Murph phase of our programming. For the last 6 or 7 months, the programming has been designed around preparing us for the demands of the CrossFit Open. With the Open passing, we need to shift our focus. Murph is the next big event coming up on Memorial Day. As the most popular CrossFit Hero WOD, it is tradition to program this WOD on Memorial Day and complete the WOD is a big crowd. The demands of the workout require a high aerobic capacity. As such, the programming for the next 8 weeks will be designed to get us ready to run 2 miles, perform 100 pullups, 200 pushups, and 300 squats.
CrossFit Alloy WOD for 4/5/2016:
Gymnastics Skill:
Muscle Up Transition Work:
3x
5 Chest to Bar Pullups
5 Jumping Bar Muscle Up Transitions
5 Jumping Bar Muscle Ups
MetCon:
AMRAP 12 minutes:
10 Deadlifts (225/155#)
10 HSPU (level)
20 Walking Lunges
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 minutes:
10 Deadlifts (185/125#)
10 HSPU (Raised Target)
20 Walking Lunges
Brass:
AMRAP 12 minutes:
10 Deadlifts (155/105#)
10 Piked HSPUs
16 Walking Lunges
Bronze:
AMRAP 12 minutes:
8 Deadlifts (135-115/95-75#)
8 DB Shoulder Press (25/15)
14 Walking Lunges
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