Warm up-400m run
30 sec work/10 sec rest
KB swings
Pull ups
Box jumps
MB side toss
PVC pass throughs
Lumberjack 20
20 deadlifts
Run 400m
20 KB swings
Run 400m
20 OH squats
Run 400m
20 burpees
Run 400m
20 pull ups
Run 400m
20 box jumps
Run 400m
20 squat cleans
Run 400m
Lumberjack 20 Memorial Hero WOD
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan
attacked fellow soldiers and civilians at Fort Hood, Texas. When
the shooting ended, he had killed 12 soldiers and one civilian
and wounded 43 others. Four of the slain soldiers and 11 of the
wounded were active CrossFitters in the 20th Engineer Battalion,
home to Lumberjack CrossFit. To honor these soldiers, CrossFit
HQ is creating a Hero WOD.
The Lumberjacks will deploy to Afghanistan in defense
of this great nation and the freedoms we all enjoy. We would like
for their parting memory to be one of hope and inspiration and
not of the horrific carnage that has so tragically befallen them.
Wednesday, May 30, 2012
Wednesday, May 23, 2012
Wednesday/Tuesday-5/23-5/29
Warm up
1 minute max reps of
MB Squats
Inchworm
Lunge with elbow to instep
Pull ups
Push ups
http://memorialdaymurph.com/
June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam
"Murph"
1 mile run to start
100 pull ups
200 push ups
300 squats
1 mile run to finish
*This workout has been completed wearing a weighted vest or body armour.
*This workout would most likely take more time than available in my classes and I will modify it to fit it into my class schedule. We will do "Murph Light"
1/2 mile run to start
50 pull ups
100 push ups
200 squats
1/2 mile run to finish
*We will do 10 rounds of 5 pullups/10 push ups/20 squats to complete pullups/pushups/squats.
1 minute max reps of
MB Squats
Inchworm
Lunge with elbow to instep
Pull ups
Push ups
http://memorialdaymurph.com/
June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam
"Murph"
1 mile run to start
100 pull ups
200 push ups
300 squats
1 mile run to finish
*This workout has been completed wearing a weighted vest or body armour.
*This workout would most likely take more time than available in my classes and I will modify it to fit it into my class schedule. We will do "Murph Light"
1/2 mile run to start
50 pull ups
100 push ups
200 squats
1/2 mile run to finish
*We will do 10 rounds of 5 pullups/10 push ups/20 squats to complete pullups/pushups/squats.
Monday, May 21, 2012
Monday-5/21
Warm up-400m run
30 sec work/10 sec rest
KB swings
Lunge with elbow to instep
Pull ups
PVC pass throughs
Workout
Make up Fran or Grace
Then Cindy
AMRAP in 20 minutes of
5 pull ups
10 push ups
15 squats
30 sec work/10 sec rest
KB swings
Lunge with elbow to instep
Pull ups
PVC pass throughs
Workout
Make up Fran or Grace
Then Cindy
AMRAP in 20 minutes of
5 pull ups
10 push ups
15 squats
Thursday, May 17, 2012
Thursday/Friday-5/17-5/18
Warm up-400m run
30 sec work/10 rest of
KB Swings
MB Squats
Inchworm
HR pushups
PVC pass throughs
Workout
Grace
30 reps of clean and jerk at 135/95
This is the first time this workout will be done at Indio High School. Be proud that you are the first group of students that have this opportunity to excel.
Seniors-you graduate in two weeks!! Be prepared. After that you'll have to pay for this stuff....As always Do Work Son!!
30 sec work/10 rest of
KB Swings
MB Squats
Inchworm
HR pushups
PVC pass throughs
Workout
Grace
30 reps of clean and jerk at 135/95
This is the first time this workout will be done at Indio High School. Be proud that you are the first group of students that have this opportunity to excel.
Seniors-you graduate in two weeks!! Be prepared. After that you'll have to pay for this stuff....As always Do Work Son!!
Tuesday, May 15, 2012
Tuesday/Wednesday-5/15-5/16
Warm up-400m run
30 sec work/10 rest of
Squats
Push ups
Pull ups
MB Side toss
PVC pass thrus
Workout
Fran
21-15-9 reps of
Thrusters and pullups
95/65
This is the first time I have had any of my classes or athletes do Fran. So this is the first time ever this workout has taken place at Indio High School. Be proud you get to be part of the first group and Do Work Son!!
30 sec work/10 rest of
Squats
Push ups
Pull ups
MB Side toss
PVC pass thrus
Workout
Fran
21-15-9 reps of
Thrusters and pullups
95/65
This is the first time I have had any of my classes or athletes do Fran. So this is the first time ever this workout has taken place at Indio High School. Be proud you get to be part of the first group and Do Work Son!!
Friday, May 11, 2012
Friday/Monday-5/11-5/14
Warm up 400m run
Tabata-20 sec work/10 sec rest
Squats
Thrusters
KB Swings
Push ups
Pull ups
Strength Work
Front Squat-5/5/3/3
Conditioning
5 Rounds for time
5 DB lunges (each leg)
10 KB Swings
15 Thrusters
20 Burpees
Tabata-20 sec work/10 sec rest
Squats
Thrusters
KB Swings
Push ups
Pull ups
Strength Work
Front Squat-5/5/3/3
Conditioning
5 Rounds for time
5 DB lunges (each leg)
10 KB Swings
15 Thrusters
20 Burpees
Wednesday, May 9, 2012
Tuesday/Wednesday-5/9-5/10
Warm up- 400m run
1 minute max reps of
KB Swings
Push ups
Thrusters
MB Squats
DB Lunges
Skill Work
Teach Jerk footwork
Strength Work
Deadlifts-5/5/3/2
Cleans-5/5/3/2
RDL's-5/5/5/5
Conditioning
AMRAP in 10 minutes
1 round of Cindy
*5 pull ups*10 push ups *15 squats
5 power cleans
1 minute max reps of
KB Swings
Push ups
Thrusters
MB Squats
DB Lunges
Skill Work
Teach Jerk footwork
Strength Work
Deadlifts-5/5/3/2
Cleans-5/5/3/2
RDL's-5/5/5/5
Conditioning
AMRAP in 10 minutes
1 round of Cindy
*5 pull ups*10 push ups *15 squats
5 power cleans
Monday, May 7, 2012
Monday/Tuesday-5/7-5/8
* We are back to a regular schedule now, while we still have some testing going on it does not take away from regular class time.
*Careful seniors, you only have 14 days of school left.....then what??? Oh yeah, you'll have to pay for this!! It won't be free anymore. Memories of the Bumper Plate Half Mile are below.
Warm up 400m run
KB Swings
Lunge with elbow to instep
Inchwork
Pull ups
MB side toss
Skill work
OH Squat-5/5/5
OH Lunges-5/5/5
Strength work
Squat-10/8/6/4
Conditioning
10 minute AMRAP
20 KB swings
20 Burpees
*Careful seniors, you only have 14 days of school left.....then what??? Oh yeah, you'll have to pay for this!! It won't be free anymore. Memories of the Bumper Plate Half Mile are below.
Warm up 400m run
KB Swings
Lunge with elbow to instep
Inchwork
Pull ups
MB side toss
Skill work
OH Squat-5/5/5
OH Lunges-5/5/5
Strength work
Squat-10/8/6/4
Conditioning
10 minute AMRAP
20 KB swings
20 Burpees
Subscribe to:
Posts (Atom)