Crossfit Lillington – Mayhem Affiliate – At Home
NOTE: Mini Murph Build Up (No Measure)
Mayhem Crew –
Each May, for Memorial Day, we complete a version of Murph. For those who aren’t aware, Murph is a Hero Workout in the CrossFit Community. (see full Murph workout written in the workout prep notes.)
Rather than starting another cycle where we test and retest something, we are going to have 2 designated Murph Prep Style workout days on Mondays and Fridays between now and Memorial Day (May 27, 2024) where we will continue to work on our running, push ups, pull ups and air squats.
GREAT NEWS: If you have been following along with our M30 Cycles since October 30, 2023 we have worked on Push Up Endurance, Pull Up Endurance and longer running in metcons. So I am very excited to roll right into this Murph Prep training. 🇺🇸
Athletes Notes
What is the Murph Workout?
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
IMPORTANT NOTE:
We will do a shorter and lower-volume version of Murph.
However, on Memorial Day, if you decide to complete and score the full Murph, you will hop over to the M60 track!!
If you have not been training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety.
Who is Murph?
This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).
On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.
Warm Up (No Measure)
3 Rounds:
15 seconds of Jumping Jacks
10 Cossack Squats (total)
10 Scapular Push Ups
3 Inchworm to Push Up
Then 2 rounds:
30 second Jog
30 seconds of Slow Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
Jumping Jacks
Scapular Push Ups
Cossack Squat
Inchworm
Towel Rows or Crush Grip Dumbbell Bent Over Row – go slow here and just focus on getting warmed up before we get into the EMOM
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Bodyweight: Strength (Checkmark)
EMOM 5 Minutes
5 – 8 Strict Pull Ups or Towel Rows or Banded Bent Over Rows
Athletes Notes
Demo Videos
Strict Pull Up
Towel Rows
Banded Bent Over Row
Flow
YOU choose the reps you want to do every minute on the minute. Should aim to stick with same rep count across entire 5 minutes.
EXAMPLE:
0:00 – 1:00 8 Towel Rows, rest remainder of time
1:00 – 2:00 8 Towel Rows, rest remainder of time
2:00 – 3:00 8 Towel Rows, rest remainder of time
3:00 – 4:00 8 Towel Rows, rest remainder of time
4:00 – 5:00 8 Towel Rows
Scaled or Mayhem Moms
No Modification
Minimal: Strength (5 Rounds for weight)
EMOM 5 Minutes
6 – 10 Double Dumbbell Bent Over Rows
(for Strict Pull Up option, see Bodyweight)
Athletes Notes
Demo Video
Double Dumbbell Bent Over Row
Flow
YOU choose the reps you want to do every minute on the minute. Should be something you can stick with the same weight for each set (or get heavier).
EXAMPLE:
0:00 – 1:00 8 Double Dumbbell Bent Over Rows, rest remainder of time
1:00 – 2:00 8 Double Dumbbell Bent Over Rows, rest remainder of time
2:00 – 3:00 8 Double Dumbbell Bent Over Rows, rest remainder of time
3:00 – 4:00 8 Double Dumbbell Bent Over Rows, rest remainder of time
4:00 – 5:00 8 Double Dumbbell Bent Over Rows, rest remainder of time
Mayhem Moms
No Modification
Bodyweight + Minimal: “Star Trek – The Motion Picture” (2 Rounds for reps)
AMRAP 7 Minutes
200m Run
10 Push-Up
-Rest 2 Minutes-
AMRAP 7 Minutes
200m Run
15 Air Squats
**Repeat from May 8, 2023 AND May 2, 2022
Athletes Notes
SCORING
We are scoring each AMRAP as rounds + reps. For simplicity, we will score every meter as a rep. So if you complete 4 rounds and in the 5th round you get 150m in when the time stops, your score would be 4+150.
WORKOUT STRATEGY & FLOW
A LITTLE MURPH PREP MONDAY 🙂
FLOW
These are two AMRAPs that happen for 7 Minutes each, with 2 minutes rest bewteen. Once you do the run/push up AMRAP, you will move on completely to just run/air squats.
Run: Just stay consistently moving!
Push Up : Depending on your strengths/weaknesses, the push ups are likely going to be a sticking point for many of you. If you know you’re going to need to break them up – do small sets to start (2 sets of 5 or 4-3-3)
Air Squats – aim to do 15 unbroken each time. Use the runs to shake the legs out.
Substitutions
Run ——> 1:00 High Knees
Push Ups —-> Incline Push Ups or Knee Push Ups or Elevated Knee Push Ups
Backpack Option
AMRAP 7 Minutes
200m Backpack Run
10 Backpack Push Ups
-Rest 2 Minutes-
AMRAP 7 minutes
200m Backpack Run
15 Backpack Back Squat
Scaled
AMRAP 7 Minutes
1:00 Marches
10 Elevated Knee Push Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
1:00 Marches
15 Squat to Bench
Mayhem Moms
AMRAP 7 Minutes
1:00 Slow and Controlled High Knees to Lateral Shuffle
10 Incline Push Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
1:00 Slow and Controlled High Knees to Lateral Shuffle
15 Air Squats
Accessory
Bonus Stretching (No Measure)
1:30 Elbow to the Floor Stretch (R/L)
1:30 Scorpion Stretch (alternate every 15 seconds)
Athletes Notes
Elbow to the Floor Stretch
Scorpion Stretch
Optional: April Ab Challenge (No Measure)
Challenge: Complete the Daily Ab Workout (Monday through Saturday).
* NOTE: The Ab Challenge pieces are not directly integrated with M30. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to M30.
Athletes Notes
Challenge: Complete ALL 26 Daily Ab Challenge Workouts in April.
There will be an April Ab Challenge Workout written every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday; with Sundays being completely off.
This is a challenge that ANY fitness level can participate in. You will find Scaled and Mayhem Mom options for each daily Ab workout.
Weekly Schedule
Max Mondays
Tabata Tuesdays
AMRAP Wednesdays
For Time Thursdays
Chipper Fridays
Static Hold Saturdays.
Reminder:
The Ab Challenge pieces are not directly integrated with M30. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to M30.
Challenge Prize:
2 Random Winners (who complete all days) will win a $50 Gift Card to Mayhem Nation Apparel.
To be considered eligible for the prize:
Do I need to log my score?
You need to log your score for the daily ab workouts every day that they are listed in SugarWOD.
The score may be a check mark, time domain or rounds/rep count.
Where will the workouts be located?
At the bottom of the Mayhem 30 Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you are wanting to be eligible for you the prize, you need to complete all of the workouts that are written.
We prefer that you complete them on the day they are listed, but if you need to take a rest day and complete one of them Sunday that is okay. Just be sure it is logged!
What if I am too sore to continue?
If you sense that this challenge could be detrimental to your health, please do NOT continue.
April Ab Challenge – Day 25 (Optional) (3 Rounds for reps)
3 Sets:
Minute 1: Max Leg Lifts
Minute 2: Max Alternating Crab Toe Touch
Minute 3: Max Plank Jacks
Minute 4: Rest
Athletes Notes
Scoring
Alternating Crab Toe Touch makes these be every leg counts as a rep.
Count the plank jacks, just like you would count your jumping jacks
Set 1 Score: Leg Lifts + Alt. Crab Toe Touch + Plank Jacks from set 1
Set 2 Score: Leg Lifts + Alt. Crab Toe Touch + Plank Jacks from set 2
Set 3 Score: Leg Lifts + Alt. Crab Toe Touch + Plank Jacks from set 3
Workout Flow
This is a ‘max rep’ workout each minute….meaning you will be aiming to get as many repetitions of that movement as possible in the minute allotted. You will aim not to rest until the 4th minute of each set.
If you take a break during the movements, try to make it QUICK.
0:00 – 1:00 Max Leg Lifts
1:00 – 2:00 Max Alternating Crab Toe Touch
2:00 – 3:00 Max Plank Jacks
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Leg Lifts
Alternating Crab Toe Touches
Plank Jacks
Scaled and Mayhem Moms Options
Complete Modified Flutter Kick in place of the leg lifts
Modified Crab Toe Touch or Seated Toe Taps
Elevated Plank Jacks