Saturday Classes are at 7:30, 8:30 & 9:30AM

Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: “Murph”
1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

OR “Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.
(Health: 1/2 murph, Athletic*: 14lb weight vest the entire time, Performance: 20lb weight vest the entire time).
Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally the most accepted, but consider 20 rounds of 5 pull, 5 squat, 5 push, 5 squat, 5 push, 5 squat).
About Michael Murphy – June 28th, 2005
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. More information can be found here.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 40 – 70 minutes
Compare to: May 30, 2016 for full ‘Murph’ or here for Partner Murph
Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on, this will be the hardest for most. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!
Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

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Tuesday Workout of the Day

Metabolic Conditioning: “Wolfthorne“
For Time. 3 Rounds
4 squat snatches (Health: 35lbs / Athletic: 65lbs* / Performance: 115lbs) Power Snatch to Overhead Squat acceptable
5 overhead squats (same)
6 clean and jerks (same)
7 thrusters (same)
18 burpees over the bar
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 20 minutes, about 5 min per round. Scale Up: 135/85lbs
Coaching Tips: If mobility hinders your snatch and overhead squat too much, sub kettlebell swings for the snatches, and front squats for the overhead squats. This will allow you to keep more weight on the bar for the clean & jerks and thrusters. If you are still struggling with doing squat snatches safely, you can do a power snatch to OHS. Make sure to utilize the hook grip throughout the workout to save your grip. When your legs start to fatigue, break the sets up more so you can maintain good form. Keep your hips down and chest up as you pull of the ground for the snatches and clean & jerks. Push the pace on the burpees, don’t get complacent and lose time because you weren’t pushing the intensity.

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Come To CrossFit Etowah!

CFNF will be closed today for the Festivus Games at CrossFit Etowah in Woodstock!  Come cheer these guys on!

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Thursday Workout of the Day

30 Min EMOM:1. 15/12 Cal Row

2. 100m Run

3. 10 Burpees to 6″ reach

4. 20 Ball Slams

5. 40 Double Unders
4 sets:


15 Back Ext.

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Wednesday Workout of the Day

Power Clean: work up to a heavy single in 6 minutes.
AMRAP 20 minutes of CrossFit Holleyman. 
5 Wall Balls 20#/14#

3 HSPU(sub pike push ups or decline push ups with feet on tire or box)

1 Power Clean 225#/155# 135#/85# 95#/65#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Come on out to Crossfit Etowah this Saturday to support our athletes at the Festivus games!  Let’s Go Bulls!

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Tuesday Workout of the Day

Every 3 minutes for 5 roundsRow 12/10 or AB 10/8

12 box jumps

9 deadlifts 225/185 200/155 165/125
1 mile Run.

EMOM 20:

Minute 1: 3 Pull Ups + 6 Push Ups + 9 Air Squats

Minute 2: 200m Run
Scale: Ring Rows

Scale Up: 3 CTB or MU or BMU
100 Partner Med Ball Sit Ups

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Monday Workout of the Day

Three sets of:Dumbbell Walking Lunge x 20 steps AHAP

Rest 60 seconds

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers

10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Great job to Murph, Jessica and Will, who competed at the HD classic this weekend!  

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