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...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Bootstrappers 10 Inchworms w/ Push-Ups 10 Alt. High Kicks 10 Alt. Samson Lunges 5 Box Step-Ups + 5 Box Jumps Bike in Time remaining… Strength Deadlift (3-3-3) *Start Moderate-Heavy and Build to Heavy. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS* 15/12 Cal Bike 12 Up-Downs 9 Box Jump Overs (24/20) 7 Deadlifts (275/185)|(185/135) -Rest 1:30 b/t Sets- *If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality. (Score is Each Set for Time) KG BB: (125/85)|(85/60) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 14 ROUNDS FOR TIME* 8/6 Cal Bike 4 Up-Downs 4 Box Jump Overs (24/20) 4 Deadlifts (275/185)|(185/135) *P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds. (Score is Time) KG BB: (125/85)|(85/60)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. B. NC60 Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY 500m Row or 400m Run (EZ Pace) 20 Alt. Plank Shoulder Taps 10 Alt. Bodyweight Lunges 5 Tempo Barbell Strict Press (30X1) 3 Broad Jumps -No rest b/t Sets- Strength Metcon (Weight) 4 SETS 8/8 Back Rack Reverse Lunges (Athlete Choice, Building) 20 Hollow Rocks 1:00 Plank Rotations -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps)...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 8 leg swings fwd/back & side/side :15 butt kicks :15 high knees 8 cossack squats 5 ring rows 5 push up to pike Metcon () 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 hereFeel free to pair up with a friend and share the work! Half Murph (Time) 800m. Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m. Run * Wear vest if you plan to do Murph in one! 45min. Cap () ()Read more