CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after Murph with full force and fury. Have a great workout with great friends!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

20 Jumping Jacks

20 High Knees

20 Butt Kickers

20 Shoulder Taps

Into…

2 ROUNDS

5 Scap Pull-Ups + 5 Kipping Swings

5 Knee Push-Ups

10 Cossack Squats

Workout

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Optional Benchmark

Metcon (Time)

***LOWER VOLUME VERSION***

FOR TIME*

800m Run

into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats

into…

800m Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

Optional Benchmark

Metcon (Time)

***HOME VERSION***

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)
GOAL: Post-Murph recovery. Please do this work…it is just as important as other aspects of your training. Stay supple, flexible, healthy, and centered. Use this time to open up your body and mind. Do not overlook the ‘non-sexy’ stuff.