May
29
2018

Crossfit Syosset/ Wednesday, May 30th

Congrats again to Everyone who complete the “Murph” Workout:
The workout is not just a workout that we all at Crossfit complete on Memorial Day, here is the reason why everyone comes together and does this without complaining:

Here is why we pay such a memorial to a great human being:

https://www.youtube.com/watch?v=8PzQmtwNeXM

Workout:

9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
45 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
54 Pistols

Here a list of Mods:
Muscle Up:  For every set of 9 Muscle Ups Perform:
1.  27 Pull ups and 27 Dips
or
2.  27 Pull ups and 27 Push ups
or
3.  27 Ring Row and 27 Push ups
or
4.  Banded Muscle Ups

Handstand Walk:  (The Rx is 30 Ft of Handstand Walk)
1.  20 Shoulder Taps (also can be done on Box)
2.  5 Wall Walks
3.  10 Handstand Push Ups
4.  Handstand walks leaning on wall

Pistols:
1.  Do the pistols off a box or a bench

Lift:

Front Squat 80% 5 sets of 3 reps
Clean Grip Deadlift 100% (of Clean) 5 sets of 3 reps
Snatch Grip Push Press 75% (of Snatch) 5 sets of 5 reps

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