Spring time is upon us. Technically Spring started March 20th, but ya know, Chicago. Soon enough the garage door will pretty much be always open, and in the CrossFit ecosystem that is the natural sign that "Murph" season is coming. Murph is completed on Memorial Day every year across pretty much all CrossFit gyms. It's also CrossFit's most notable workout. Many fitness enthusiasts that do not necessarily do CrossFit still partake in this workout every year. Back in the day, many folks would recruit their relatively fit friends to come try this workout, as it is a beast of a task.

Murph is as follows:

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

• 20/14 lb Vest

You'll notice that Murph is in our SLSC Standards.

Platinum: Sub 50 Min (#20/14 Vest)

Gold: Sub 55 Min (No Vest)

Silver: Sub 70 Min (No Vest)

Bronze: For Completion (No Vest)

Movement standards become important when considering the times listed above. There are thousands of individuals that would consider themselves "platinum" but to keep it real, their movement was trash. Don't be the "Chad" that does partial reps and rips off a 38 minute Murph. Over the next few weeks we will ramp up the volume of the body weight movements involved while also expressing a high integrity of movement standards.

Monday Strength/Skill

Toes to Bar Practice/Repeatability

For those that do not have any, this is your time to work on kipping technique, and possibly some strict strength work to help get you closer to getting your first t2b.

For those that have some, this is your opportunity to increase your capacity with EMOMs, along with coach checking out your form and giving some feedback to increase your ability.

For those that have many, this is your opportunity to work on increasing capacity, specifically with interfering movements paired with toes to bar.

Monday Conditioning:

Murph Prep

Expect running, squats, push ups, pull ups. Mix and match rinse and repeat! It's as simple as completing 200 push ups without doing any pushups to prep beforehand isn't the best idea. So let's ramp it up.

Tuesday Strength:

Shoulder to Overhead

During this cycle you will see a mix of push press, push jerks/power jerks with moderate weights specifically working on the skill of doing touch n go reps of this. It pays dividends to be able to take a weight from overhead, back down to the front rack, and back up as quickly and efficiently as possible in a workout. In my opinion, it's one of the coolest athletic things you can do with a barbell as well. Expect to start with push press, and build into tng push/power jerks rep sets.

Tuesday Conditioning:

Sprint Couplets

There will be a variety during this cycle on these workouts, to keep things engaging. But you can expect a time domain of around 10 minutes or less, and a "couplet" refers to two movements in the workout. For context, usually a couplet leads to high intensity (push hard). Think Fran:

21-15-9

Thrusters (95/65)

Pull Ups

Wednesday Strength:

Squat Clean Technique

We will max out our squat clean on test week this cycle. We will start with moderate volume sets, in the high hang position. Over the weeks we will decrease volume, increase ROM getting closer to the floor, and hopefully increase weight. Let's see if the previous cycle back squat strength can be put on display here. Check out the SLSC standards for the goals we have in mind for you when it comes to this lift.

Wednesday Conditioning:

High Turnover Intervals

High Turnover refers to idea that you will be moving somewhat smooth or fast throughout the whole workout. The movements and weights should be within the realm of moderate to light. Referring back to some t2b practice and shoulder to overhead work we will be doing on Mondays and Tuesdays, this all culmnates into one of our cycle focuses; Open workout 12.3.

12.3 is as follows:

18 Minute AMRAP

15 Box Jumps (24"/20")

12 Shoulder to Overhead (115/75)

9 Toes to Bar

This workout doesn't look too ad on paper (or at least I think you think that). 18 minutes is long, as long as you can do a good chunk of t2b, there's not real limiter in this workout besides your ability to just keep going, keep moving at the pace you started at and express aerobic power. Check out the SLSC standards on what levels are possible.

Thursday Hyrox:

1 Mile Run

"How fast can you run a mile?" A very common question thrown around in the fitness world. As CrossFitter's, the narrative is that running isn't quite our wheelhouse. Too bad this is Hyrox! How fast you run is everything. As long as you are strong enough, a good running base will get you most of the way on a Hyrox. Expect for the first half of the session to involve running intervals. The second half will have some good ol' fashioned Hyrox inspired Crossfit WOD vibes. Think sweaty it out wods.

Friday Strength:

Deadlift Volume

Doing singles during a WOD might be your go to style, but there is a lot of eccentric loading your missing out on while doing this when racing. So for the first chunk of this cycle, we will decrease the weight a bit and work on touch n go deadlift sets, to give more exposure to time holding moderately heavy loads. As the cycle continues we will taper the volume and work up to a 1RM. Check out the SLSC standards to see where you may land on a goal for this cycle.

Friday Conditioning:

Classic CrossFit

TBH "Jackie" is Classic CrossFit. The format you can expect is "MWG" Monostrucual, Weightlifting, Gymnastics in each workout. This is CrossFit's bread and butter, and what made it unique from other types of fitness when it first developed. The cycle does not have a test that will be presented from day that we are training for. Let's think about Fridays more being about having fun and throwing down, however you may see a benchmarr or Girl WOD or too along the way.

TLDR Recap:

SLSC Standard tests this cycle

Murph

Open 12.3

1RM Squat Clean

1RM Deadlift

1 Mile Run