CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Cardio Into… 2-3 ROUNDS 10 Cat Cows 8 Inch Worms + Push-Up 10 Alt. Cossack Squats 8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS 8 Box Jumps 10 Straight Leg Sit-Ups 8 Up-Downs 10 Lateral Step-Overs Workout – All Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 20/15 Cal Cardio Choice 20 Russian Twists 15 Sit-Ups 15/12 Cal Cardio Choice 15 Glute Bridge-Ups 10 PVC Over-Unders (24/20) (Score is Rounds + Reps) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog :30/:30 Figure 4 Stretch* 10 SLOW Arm Haulers *Option for Half Pigeon -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Enjoy the MURPH WORKOUT! Functional Capacity 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 Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO COMPLETE MURPH WITH YOUR TRAINING PARTNERS, FRIENDS, OR FAMILY! Compete 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 hereGOAL: RPE 10 | MURPH. Get Some! Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Kang Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Workout – Performance 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 hereReps for the BW movements can be completed in any sequence. Workout – Fitness “MINI MURPH” (Time) FOR TIME* 800m Run Into… 10 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Squats Into… 800m Run *Mandatory break-up the reps into 10 rounds. Weighted vest...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more