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Monday 052520

25
May

Monday 052520

Announcements

[MEMORIAL DAY MURPH ONLINE CLASS]:

10:00 AM ONLY

Meeting ID: 933 6639 9059

Password: bebetter

https://zoom.us/j/93366399059

🙂

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

🎖 HERO WOD

WARM-UP:

200m Run (or 20 Jumping Jacks)

2 Rounds:

:30 Inchworm to Push-Up

:30 Alternating Spider-Man

:30 Glute Bridges

200m Run (or 20 Jumping Jacks)

2 Rounds:

:30 Pausing Air Squats (3 Sec. in Bottom)

:30 Dead Hang From Pull-up Bar or Straight Arm Plank Hold

:30 Plank Up-Downs

200m Run (or 20 Jumping Jacks)

2 Rounds:

3 Strict Pull-ups (or WOD Scale)

6 Push-ups

9 Air Squats

Murph (Time)

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.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling this workout and reducing the overall amount of reps is highly recommended if you have not been working out consistently over the past 8 weeks. Many of us have been continuing to workout during the lock-down, but not at the intensity and volume we were when at the gym. Others have not been training, but will still want to do this workout.

Be smart. Don’t do the full workout to give yourself a badge of honor if this is your first day back or way more than you’ve done recently. Scale. Have Fun. Get a good workout. Avoid injury. Enjoy the rest of the day.

• GOAL: Aim to finish this workout between 35 and 45 mins.

• SHOULD I USE A VEST?: If you have been training pull-ups and can do 25 unbroken reps right now then go for it. If not, you do not need a vest.

• DISTANCE: Reduce the distances with the goal of completing them in 10 mins. or less. Examples: Shuttle runs in your home for 8-9 mins. 800m-1,200m runs outside, 2,000m row, 4,000m bike. 250 Jumping Jacks.

• REPS: Cut the reps in half with the new totals being: 35-50 pull-ups, 70-100 push-ups, 105-150 air squats.

• PULL-UPS: Hanging Knee Tucks, Ring or body rows, DB Renegade or Bent Over Rows.

• PUSH-UPS: Knee Push-Ups, Elevated Push-Ups to box or couch. Alternate between sets of Push-Ups and Sit-Ups.

• AIR SQUATS: Squat to a target. Contact a coach ASAP if you cannot squat.

PARTITIONING EXAMPLES:

Modify by reducing the total number of rounds/reps.

“Cindy Style”

20 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

“Push-Up Saver”

20 Rounds of:

5 Push-Ups

5 Pull-Ups

5 Push-Ups

15 Air Squats

“Leg Saver”

15 Rounds of:

5 Pull-Ups

10 Push-Ups

20 Air Squats

Then,

5 Rounds of:

5 Pull-Ups

10 Push-Ups

“Bitesize Chunks”

33 Rounds of:

3 Pull-Ups

6 Push-Ups

9 Air Squats

Then,

1 Round of:

1 Pull-Up

2 Push-Ups

3 Air Squats