Week in Preview – May 21st, 2018

“When you want to succeed as bad as you want to breathe, then you will be successful.” — Eric Thomas



SOGO Finishes Out!


Have you been recording in Wodify Rise?  Have you been doing all the things?  If you slacked off for a few days, go back in and record the things you did.  There is an extended grace period for putting some things in!


Now what’s your final challenge?  Hopefully you’ve been knocking out your pull-ups, push-ups, air squats, and endurance portion.  These are all components of Murph.  But why not get a little ab work in there, too?  This week it’s sit-ups!







What do I do for Murph??


Murph will be next Monday, the 28th.  If you don’t know the story behind the workout, we suggest you watch Lone Survivor or just hop over to this page.

Time & Place: 9am, both locations

*Get in where you fit in!  Nobody’s Murph PR is going to hinge on whether you had to wait for a pull-up station to open up. Today is about honoring those who made the ultimate sacrifice so  that we can continue to enjoy our immense freedoms and privileges.

The workout is


1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

All performed with a 20lb weight vest if you have one.


We don’t go straight through and have several recommendations for breaking up the rep scheme.
5-10-15 for 20 rounds
4-8-12 for 1 round, then 32 rounds of 3-6-9
2-4-6 for 50 rounds
5-5-15-5 for 20 rounds (splitting push-ups into 2 sets of 5)
We do have some preferred scaling options:
1. Partner Murph – Both partners run together (full distance), then alternate rounds of “Cindy” until all reps are completed.
2. Solo – 3/4 Murph or 1/2 Murph (run full distances, 3/4 or 1/2 reps)
3. Solo – Same as above, but run 3/4 or 1/2 distances
Pull-up Options
1. Unassisted pull-ups
2. Ring Rows (No bands or jumping pull-ups allowed on Murph Day)
Let’s talk about pull-ups…


Pull-ups may be the bane of your existence.  If you did Murph with ring rows last year, but still don’t have pull-ups this year, did you work with the CFK pull-up program?  Did you focus on nutrition over the last year?  This may be very similar to the Open.  Don’t just drop the CFK Pull-up program after Murph.  Keep after it!  And if you do get to a plateau, talk to a coach!


Why don’t we allow other assistance options?  Quite frankly it’s for safety and logistical reasons.  We’re planning for some big crowds for Murph and we LOVE IT!  The energy is crazy high and everyone wants to work their hardest possible.  With pull-ups, it’s not the up but rather the down that gets us.  This is the eccentric loading portion of the movement and where the majority of muscle breaks down, particularly if slow and under control.  This is great in a controlled setting and why we do use negatives for pull-ups and handstand push-ups, but no more than 3 reps at a time, and only for strength, not metcons.  So with 100 pull-ups on the day and fatigue from all different angles, we don’t want to see people getting hurt from slowly lowering again and again with banded or jumping pull-ups.


For kipping pull-ups we suggest at least 3-5 strict pull-ups before doing kipping.  If you want to give it a go this year, have the requisite pull-ups, but are still a little unsure, pick one of the lower rep schemes and do 1/2-3/4 Murph, or even partner Murph!  We love partner Murph because you get with a battle buddy and you get some rest after you do a set.


Let us know this week if you have any more questions!


Digestion Workshop


Make your food work better for you!  Come out to Sara’s workshop on digestion at North at 8 a.m. and learn a little more!

The Week


Monday – Killer B’s


This one’s gonna sting….3 min AMRAPs with 3 min rest.

21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike, row, ski, or 10 m shuttle runs

rest 3 minutes

18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike, row, ski, or 10 m shuttle runs

rest 3 minutes

15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike, row, ski, or 10 m shuttle runs

rest 3 minutes

12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike, row, ski, or 10 m shuttle runs.

Your score is just the calories, so pick weights that allow you to get through the overhead squats very fast.  You only have 3 minutes.


Tuesday – Smooth Criminal


We’ll work to a heavy set of 3 on deadlift to start, then hit this 15 min ARMAP of double unders, wall balls, and deadlifts.


Wednesday – Tiger Blood


Work on some technique today with a heavy 3 position power clean + jerk, then follow up with 3 rounds of 10 clean and jerks and 400 m run.  15 min cap!


Thursday – Loose Cannon


Similar to a workout we’ve done before, 3 rounds of 3:00 calorie row, 2:00 shuttle runs, and 1:00 of sit-ups.  But hey, you get 2:00 rest between rounds!


Friday – Slasher


A very Open style chipper, it’s a 13 min AMRAP of dumbbell snatches, burpees, toes-to-bar, and handstand push-ups.


Saturday – Partner Lava Run


One partner works at a time.  600 m runs alternate with overhead squats, thrusters, and front squats.  The weight is just the bar!  So big sets required.