Check out this video about Murph and ensure you sign up for a heat at Summit CrossFit in the gym or you can email ShannaDuvall@Gmail.com.  See full details for Monday here. 

Warm-up

AMRAC in 10 minutes with

8-12 Sumo deadlifts

2-4 Wall walks

4-8 Strict pull-ups

8-12 Goblet squat

NTE 3 rounds

Strength/Skill Development 

Complete 4 sets of A1/2:

A1. Front squat x 5-7

A2. C2B pull-up x 2-4 (Add load as able)

WOD

Complete 5 sets of:

30 seconds Plank bupree box jump (NTE 20/16″)
30 seconds Slammers (NTE 20/30lbs)
30 seconds 10m shuttle sprint (Turn every 10m- every 10m is 1 point.)

90s Rest between sets.

Post best FS x 5+, C2B pull-ups* and overall reps per round listed as 1/2/3/4/5.

Memorial Day Community CrossFit Workout @ Summit CrossFit 

Hard to believe that Memorial Day will already be here on Monday!  The local CrossFit communities of CrossFit Asheville, CrossFit Pisgah & Summit CrossFit will be gathering together at  Summit CrossFit starting at 8am with heats of Murph (or scaled versions) starting every 30 minutes.   CFA will have 8 slots available for every heat.

***Please sign up at CFA or email ShannaDuvall@Gmail.com to have your name added to one of the heats. (Options of 8am, 8:30, 9am, 930, 10am, 1030, 11am, 11:30.) ***

Memorial Day Potluck

Following the final heat of Murph there will be a lunch cookout to follow the final heat at Summit CrossFit.  Please BYO Meat for the grill & Beverages as well as a dish to share if you wish.   Friends and family are welcome!

Summit CrossFit Location 

Summit CrossFit is located at 21 McArthur Ln, Suite A, Asheville, North Carolina.

CrossFit Asheville Memorial Day Hours

Do you have other plans with your friends or family and need to get your workout done earlier in the day?  Or are you working on some of your own areas of opportunity and wish to forgo Murph this year?  Not  to fear, we’re here for you!  CFA Memorial Day hours will be:

Open Gym: 5a-6a

CrossFit Classes 6am & 7am

Open Gym: 8am-1pm.

Please note there will be no evening CrossFit or Yoga classes at CFA on Memorial Day!

Who is Murph??

The Hero WOD Murph, named after Navy Lieutenant Michael Murphy of Patchogue NY, who was killed in Afghanistan on June 28, 2005. This workout was one of his favorites and he named it “Body Armor.” It is now referred to as “Murph” in honor of the 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.

Select the version that is best suited to your own needs and strengths.

“Murph”
1 Mile (1600 Meter) Run/Row
100 Pull-Ups/Ring rows
200 Push-Ups
300 Air Squats
1 Mile (1600 Meter) Run/Row

“Mini Murph”
1/2 Mile (800 Meter) Run/Row
50 Pull-Ups/Ring rows
100 Push-Ups
150 Air Squats
1/2 Mile (800 Meter) Run/Row

“Smurph”
1/4 Mile (400 Meter) Run/Row
25 Pull-Ups/Ring rows
50 Push-Ups
75 Air Squats
1/4 Mile (400 Meter) Run/Row

Much appreciation to Aaron, Braedy, Kyle and the crew at Summit CrossFit for opening their doors to the greater Asheville CrossFit Communities!

CF Baby Bump love.

Warm-up

AMRAC in 12 minutes with 6-10:

Back squats

KB windmills

Inverse burpees

Pull-ups

NTE 3 rounds.

Strength/Skill Development

Complete 4 sets of A1/2:

A1. Single arm Farmer’s Carry x 30m/arm

A2. DB Push-press x 5-8

Partner WOD

Complete 4 rounds of:

P1: Row 300/250m (Row 300m if you have the present ability to hold sub 2:00/500m)

P2: AMRAP Wall balls

(Each partner rows 4x and completes 4 sets of WBs)

Post best FC x 30m, DB Push-press x 5+ and overall time with total completed WB reps.

Troy sporting CFA in PA. We miss you in AVL Troy!

Warm-up

AMRAC in 10 minutes with 8-12:

Thruster

Pull-up

Hollow rocks

H/R push-up

NTE 3 Rounds.

Strength/Skill Development

Complete 3 sets of:

A1. DB Lunge squat or split squat @ 2011; 8-12/leg
A2. Weighted Dip x 1-3
A3. Hip extension @ 1012; 6-10 -add load as able

WOD

“Elizabeth”

21-15-9
Clean (Power clean unless you need to squat. Use 60-70% of a multi-rep max NTE 135/95lbs)
Ring dips/bar dips or H/R push-ups

for time.

Post best DB LS or SS reps/load, Dip load (Note as -lbs w/Gravitron & +lbs if you add load to BW)/ Time, Load, Modifications.

Congrats to Casey taking All-State Honors with 4th in the State as a junior!

Warm-up

AMRAC in 12 minutes with 7-12 reps of:

Goblet squats

BTNP

T2B

SA DB OHS

NTE 3 Rounds.

Strength/Skill Development

Thruster: 3, 2, 1, 3, 2, 1.  Rest 2 minutes.

WOD

Complete 4 rounds of:

DB snatch x 12 alternating arm

Plank burpee x 8

Run 200m

for time.

Post best thruster x 3/2/1, overall time with DB load.

Warm-up

AMRAC in 8 minutes with 6-10:

DB single leg Romanian DL

BB row

Dip

K2E

NTE 2 rounds.

Strength/Skill Development

Complete 5 sets of A1/2:

A1. Deadlift @ 22×1; 3-6 reps

A2. Single arm DB Press @ 21×1; 3-6/arm

WOD

AMRAP in 8 minutes of:

Goblet squat x 8 (NTE 2/1.5 pd)
Russian KBS x 12
Lateral jump over KB x 24

Post best DL x 3+, SA DB Press x 3+/arm, total reps with KB load.

CF Pisgah hosting a free POSE running seminar today (Saturday May 18) from 2-5 PM, led by Thomas Minton of Free Fall Fitness. All are welcome to attend, we have plenty of spots left. Just email ben@crossfitpisgah.com or FB message me to save a spot. Have a great weekend!

Warm-up

AMRAC in 10 min:

Wall ball x 15-20

Manmakers x3-5

Toes to rings x 7-10

Strength/Skill Development

A1. Back squat @ 20X3; x 3-5 x 5 sets

A2. Single arm DB high pull @ 20×1; 5-8/arm x 4 sets.

WOD

Complete two rotations of the following for total reps:

2 minutes: double unders
2 minutes: walking lunge steps
2 minutes: manmakers (NTE 30/20lbs)

2 minutes rest b/w rotations

Post best back squat x 3+, SA DB HP x 6+ and total reps with DB load and any modifications.