"Friday 5.26.2017 + Workout Options for Murph on Monday, Memorial Day"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on June 5th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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3. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.

Murph Workout Memorial

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Traditional Deadlift, 3 reps x 3 sets @ 80% of 1RM, rest 1 minute.
People can scale to Trap Bar Deadlift or Use Wooden Plates to raise height of barbell set up position
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute.
A3. Sorensen Hold, 35-45 seconds straight hold no breaking up x 3 sets, rest 1 minute.
Squeeze butt, keep horizontal, no hyperextension, and breath thru nose as you hold position. This movement is good for posterior spinal muscular endurance testing and training
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B. For Time of the following:
100 Double Unders(150 Single Unders)
40/30 Cal Row
50 Sit-Ups
80 Double Unders(120 Single Unders)
30/20 Cal Row
40 Sit-Ups
60 Double Unders(100 Single Unders)
20/10 Cal Row
30 Sit-Ups
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Parallel Box Squat, work to a heavy set of 3, 10 minute time limit.
Focus on stance being wider than your regular squat stance, push hips back, reach for back of the box.
B1. RKC Plank Hold, 30 seconds.rest 10 seconds. 30 seconds x 2 sets, rest 60 seconds.
RKC Plank Holds are contract whole body, push arms away from ground, squeeze butt, legs, etc…
B2. Strict Supinated Pull-Ups, 8-10 reps total(You can cluster these reps to get to full amount) x 2 sets, rest 90 seconds between sets.
Scale to Negative Pull-Ups, 4-5 reps total or Ring Rows, 8-10 reps x 2 sets
C. For Time of the following:
100 Double Unders(150 Single Unders)
600 Meter Run
45 Wall Balls(People can switch to 15 Burpee Pull-Ups if they choose)
80 Double Unders(120 Single Unders)
400 Meter Run
35 Wall Balls(People can switch to 12 Burpee Pull-Ups)
60 Double Unders(100 Single Unders)
200 Meter Run
25 Wall Balls(People can switch to 9 Burpee Pull-Ups)
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Traditional Deadlift Banded, 50-60% of 1RM, 3 reps x 8 sets, rest 30 seconds between sets.
B. Clean and Jerk, 60% x 4 reps, 65% x 4 reps, 70% x 4 reps, rest as needed between sets.
C1. Reverse Hyper, 10 reps x 3 sets @ 50% of back squat, rest 60 seconds.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
C3. Straight Leg Sled Pulls, 60 meters @ half bodyweight x 3 sets, rest 60 seconds.
C4. Strict Handstand Push-Ups, 8-12 reps total x 3 sets, rest 90 seconds.
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D. 3 Rounds of the following:
25 Wall Balls
3 Rope Climbs
25 Box Jumps
6 Bar Muscle-Ups
Tester Workout, track this time, and we will re-test later.
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