"Tuesday 5.23.2017 + Memorial Day Murph on Monday @ 9:00 am"

*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.

May 29th Murph Workout

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 2-3 reps x 3 sets, rest 1 minute between sets.
Use 80% of 1 rep max-Last time tested was October 18th, last week we did 4-6 reps, go up in weight from set.
B1. DB Bench Press, 10-12 reps @ 20×1 x 3 sets, rest 45 seconds between sets.
B2. DB Rows, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
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C. “Helen”
3 Rounds for time of the following:
400 Meter Run
21 American Kettlebell Swings @ 53/35 lbs, 44/26 lbs(Scale to Russian Swings for mobility issues or injury prevention)
12 Pull-Ups(Scale to Jumping Pull-Ups)
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Clean or Squat Clean Heavy, 1 rep @ 90% x 6 sets, rest 1 minute.
1RM Data: October 3rd, 2016 + February 13th, 2017
B1. 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
B2. Side Bridge, 30 seconds/each side x 3 sets, rest 1 minute.
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C. “Helen”
3 Rounds for time of the following:
400 Meter Run
21 American Kettlebell Swings @ 53/35 lbs, 44/26 lbs(Scale to Russian Swings for mobility issues or injury prevention)
12 Pull-Ups(Scale to Jumping Pull-Ups)
C. Competition Phase
Lend 1+ Lend 2+ Aerobic Zone 1 Recovery
3 Sets of the following:
100 Meter Sprint
11 Burpees
100 Meter Sprint
11 Burpees
Rest 4 minutes between sets, give full effort on these sets
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Rest 10 Minutes
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6 Sets of the following:
12 Front Squats @ 115/75 lbs
8 Pull-Ups
5 Cal Assault Bike Sprint
Rest 3-5 minutes between sets
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