Workout of the Day 5/30

Tuesday 5/29

Quick review of Hollow + Arch
3 sets of 5 perfect beat swings
then: Option 1:
~5 minutes to practice muscle up starts. Just do one at a time, trying to get your head as high up as possible while you push down on the bar.

Option 2: Rotate through :30 dead hang from bar, 10 ring rows, and 3-5 beat swings.

Initiating a Bar Muscle up
We start by standing back behind the bar, not directly underneath it. Jump up towards the bar, getting your body quickly into a hollow position. As you swing through, push the chest forward while the feet stay back, hitting an Arch position. Then we push down hard on the bar, sending our hips back and feet forward. Try to keep tension in your torso and quads, keeping feet together.
To sum it up: Hollow > Arch > Hollow
With a partner
100ft walking lunge w/sandbag or med ball. Rx: 75/50lb bag
100ft wheelbarrow (scaled: bear crawl)
100ft heavy farmer carry (KB or DB)
40 sit ups



Memorial Day Murph!!!

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Every year around Memorial Day, thousands of CrossFit gyms around the country do the same workout: Murph. This workout is named after Lt. Michael Murphy, a Navy SEAL who was killed in action in Afghanistan. This is a workout he and his fellow soliders would do to train in their combat gear.

This workout can be scaled to any ability! It’s all bodyweight movements. Friends and family are welcome. Once the workout wraps up we will eat some food! Please bring some food or drinks to share.


Bar muscle up practice
Review superman + hollow positions
2×10 Snap to hollow
2×10 Snap to superman

Then practice 3-5 short sets of perfect beat swings. Squeeze your feet together, keep your body in a long unbroken line.
Here’s a great video example!

800 M Run
8 Rounds
8 C2B Pullups
12 Squats


Front Squat

4×3 work sets
As heavy as possible with good form
1 max effort front rack hold @ 90% of 1RM

3 Rounds
Row 250M
12 Squat Snatches 75/55
15 Toes 2 Bar
18 Pushups

Stagger the start if needed or use Airdyne.