May 7, 2021
*Scheduling Note*
We are holding a Murph event at Darden Towe park today at 0900 in conjunction with the Darden Military Association from the UVA Business school. This event is free and open to the public (scaling options will be provided!)
All other classes are cancelled.
Murph
For time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 air squats
- 1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
May 6, 2021
Conditioning
2 Rounds
Complete as many rounds as possible in 5:00:
- 50 Double Unders
- 10 Toes to Bar
Rest 2:30
Complete as many rounds as possible in 5:00:
- 12-15 Calories
- 6 Single Arm Devil Press
Rest 2:30
Notes
Today’s conditioning is four 5-minute intervals with 2:30 rest between each. Keep track of the rounds and reps completed each interval. Your score is sum total of all four sets.
The double unders should take no longer than :40 each round. Adjust the number or substitute single unders.
The toes to bar should be completed in 1-2 sets throughout the workout. Substitute knee raises or sit ups, if needed.
The calories should take no longer than 1-minute throughout the workout. Adjust the number accordingly.
The devil press should be at a light-moderate weight that allows you to complete the 6 reps relatively quickly.
May 5, 2021
Strength
5 Sets
- 5 Shoulder Press
- 8 Dumbbell Rows per arm
Notes
Today’s strength is press and dumbbell rows. You will alternate between the two exercises and complete 5 sets of each. You may take about 1-minute rest between each exercise.
Take 3-5 warm up sets to build to a weight on the press that feels like a 7/10 difficulty. This means when you finish your first set, you will feel like you could have completed a few more reps. You will use this weight for all 5 sets.
Use a heavy dumbbell that allows you to complete 8 reps with a full range of motion on each arm for the rows.
Conditioning
6 Rounds
In 1:00
- 12 Hang Dumbbell/Kettlebell Snatches
- Max Calories
Rest 1:00
Notes
Today’s conditioning is 6 rounds of 1-minute of work and 1-minute of rest. Your score is the lowest number of calories completed in any of the 6 rounds.
The hang snatches should be at a moderate weight dumbbell/kettlebell that allows you to complete the 6 reps on each side unbroken. If you are using a dumbbell, alternate arms every rep. If you are using a kettlebell, alternate arms after 6 reps.
The calories should be at a hard but sustainable pace. You don’t want to start too fast and crash for the last few rounds. But because you get 1-minute rest between rounds, the pace can be slightly faster than if it were 6 continuous rounds.
May 4, 2021
Conditioning
5 Rounds
- 400m Run
- 10 Burpee Box Jump Overs
- 15 Push Ups
- 20 Air Squats
Rest 1:00
Notes
Today’s conditioning is 5 rounds of running, burpees, push ups, and air squats with 1-minute rest after each round. There is a 25-minute time cap on the workout (including the required rest period). Your score is the total time to complete 5 rounds including the rest or the number of rounds and reps completed under the 25-minute time cap.
The runs should take no longer than 2:30 to complete each round. Adjust the distance accordingly.
The burpee box jump overs should take no longer than 1-minute to complete. Adjust the reps or lower the box height to allow you to move continuously each round.
The push ups should be done in 1-2 sets. These will be more difficult after the burpees. Perform your push ups with your hands on your box if you think you will need to break them into more than 2 sets.
The air squats should be quick. Be careful to reach full depth and full hip and knee extension when moving quickly.
May 3, 2021
Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from position 1
*pause for :01 in the receiving position each rep.
Notes
Today’s strength is power snatches. You will perform 2 reps from position 1, at the top of each minute for 10-minutes. You will pause for :01 when you receive the bar overhead each rep.
Focus on keeping the bar in your hip as you dip into position 1, then drive vertically. Next, focus on receiving the bar with a elbows locked out in a strong overhead support position.
Conditioning
3 Rounds for time:
- 15 Pull Ups
- 15 Hang Power Cleans
- 15-20 Calories
Rest 2:00 after each round
16:00 time cap (including the rest)
Notes
Today’s conditioning is 3 rounds of pull ups, hang power cleans, and calories with 2-minutes rest after each round. Your score is the time to complete 3 rounds (including the rest) or the number of rounds and reps completed under the 16-minute time cap.
The pull ups should be completed in 1-2 sets each round. Adjust the number of reps or substitute ring rows or jumping pull ups.
The hang power cleans should be completed in 1-2 sets. This is a moderate weight for a set of 15.
The calories should take no longer than 1:15 to complete each round. It should be a slightly harder, but still sustainable, pace because you get 2-minutes rest after each round.
