Hey guys,
Happy Memorial Day Weekend! It’s time for another edition of the CrossFit Simplicity Weekly Rundown…Murph Style! We have a big week coming up and it’s all kicking off with our Memorial Day Murph event. We are having two heats, one at 8am and one at 9:15am. This is an awesome opportunity to come and throw down with your friends and honor all the men and women who laid down their lives in the service of our great country! We hope everyone will be able to make it out and participate in this event. Remember that it’s not important that you hit the workout as prescribed or even finish, just showing up and doing your best is a great way to pay tribute and have some fun! Now let’s dive into the details of this week’s Rundown!
- Community Events: We have a lot of great events for our CFS community! Monday May 26th is Memorial Day Murph at CFS so make sure you get in here on Monday for prep. June 13th is Bingo Night at the gym so spread the word and feel free to invite friends and family, and June 21st is our Grand Opening/Bring A Friend Day! Save the dates!!! You don’t want to miss these events!
- Gear Up for Murph with 5.11 Tactical!
We’re pumped to have 5.11 Tacticalcoming out to CFS on Monday, May 26th from 7:30–11 AM during our Murph workout!
They’re bringing:
•A full setup of weight vests, plate carriers & weights
•Free fittings for all members
•20% OFF all gear
•On-site purchasing—buy it and take it home same day!
Monday:
Metcon:
Murph
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.
Tuesday:
Metcon:
RepeatWorkout53
Freedom (RX’d)
12:00 AMRAP
10-15-20-25….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))
Women Calories: 8-12-16-20…
-Rest 3:00-
12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
(KG conv: Sandbag 45/32.5, KB 24/16, Sled 40/20, DB 15/10)
– Repeat from May 28, 2024 –
Wednesday:
Strength:
Every 1:30 (6 sets)
1 Squat Snatch @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
Metcon:
Bethesda
Freedom (RX’d)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
Thursday:
Strength: 20 Rep Back Squat
Metcon:
Pendleton
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
10 GHDs after each set (Or 12 V-Ups)
Friday:
Strength: Bench Press
Metcon:
Benning
Freedom (RX’d)
3 rounds:
15 Deadlifts (185/125)
12 Handstand Push Ups
9 Chest to Bar Pull Ups
-@ 7:00-
3 rounds
12 Deadlifts (225/155)
9 Handstand Push Ups
6 Bar Muscle Ups
(KG conv: 85/57.5 DL1, 102.5/70 DL2)
Saturday:
RepeatWorkout54
Parris Island
Freedom (RX’d)
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**
(KG conv: 2250/1800)
- You can take the bar from the rack
- Split reps as desired
- Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
- Repeat workout from June 2, 2023
Sunday:
Workout Option 1
West Point
Freedom (RX’d)
15:00 AMRAP
10/8 Calorie Air Bike
10 Kettlebell Shoulder to Overhead (5 per arm, 53/35)
10 Kettlebell Swings (53/35)
(KG conv: 24/16)
Workout Option 2
Recovery Workout
30 Min Bike Erg @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min Bike Erg @Zone 2 Pace
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! It’s going to be an awesome week here at CFS with some excellent workouts and a great chance to get together as a community and celebrate Memorial Day! We hope you all can make it out even if it’s just a watch and cheer on your friends. I hope everyone is having a great weekend so far and is saying safe and having fun. Remember to also get plenty of rest, relaxation, and recovery so we can hit it hard. See you all in class!
~Daniel
