June 30th, 2012

After yesterday’s Murph workout, and continuing with our Powerlifting Ladders tomorrow (thankfully our Gym is open on Canada Day!) – today is a rest day!


If not resting – keep it light and have a look at previous WODs for an idea of what to do!

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June 29th, 2012

We’re going to be doing a Crossfit Named Wod today – Murph


Murph is named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. He was a Navy Seal – reknowned for their physical fitness. This was one of his favorite workouts – originally named ‘Body Armor’ as it was done with a weighted vest.

If you’ve ever tried this with a vest, you’ll notice the vest riding up on you while doing pull-ups and essentially choking you – which makes it harder than it has to be! We do this, along with pretty much everyone else, without the vest. It’s optional – but if you have one that doesn’t choke you, give it a shot!



Run 1 Mile

100 Pull-ups

200 Sit-ups

300 Squats

Run 1 Mile


You can break down the pull-ups / push-ups / squats however you want – a common way is 20 rounds of 5/10/15

The last time we did this was August 2011. It will be interesting to see how much improvement we’ve made!

Update: just completed this beast of a workout in 29:35 – nearly a full 2 minutes faster than last August! Never Do Nothing works!!!

Here is neat link from the New York Times regarding the Murph Workout;


This is what the tshirt looked like after the workout – note the ‘dry’ part of the tshirt on the bottom right…

This is why hydration is vital!!


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June 28th, 2012

Powerlifting Ladder – Week 2, Day B


Not sure what our Powerlifting ladder is? Check it out!


If not sure you want to do our powerlifting ladder, simply do the following exercises but aim for 5 sets of 5 reps


Super-Set the following for 5 rounds

Deadlifts – 2 sets of Warmups + one set of 3 x 70% 1RM, one set of  3 x 80% 1RM, one set of 3 x 90% 1RM (in my case, 240, 275, 310lb)

Alternating Dumbbell Press - 45lb x 16 (8 each side)

2 Min Rest


Super-Set the following for 5 rounds

Incline Press – 2 sets of Warmups + one set of 3 x 70% 1RM, one set of  3 x 80% 1RM, one set of 3 x 90% 1RM (in my case, 60,70,80lb)

Hand-off Push-Ups x 15

1:15 Min Rest


Super-Set the following for 5 rounds

Lying Tricep Extension (Powerlift Version)  x 8 Reps

Weighted Chin-Ups x 6 – Strict form, from a dead-hang to your chin at bar-level (add 20lb either with a weightbelt or hold a 20lb between your lower-legs)

1:15 Min Rest


Do it safely – make sure your technique is correct above all else!

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June 27th, 2012

Just keep it light today – so we went for a 5km run.


We’re back tomorrow with Week 2, Day B of our Powerlifting ladder.


Keep it light as well today – see you tomorrow.

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June 26th, 2012

At work today. Training this afternoon followed by some Tabata intervals.

Tabata intervals are 8 cycles of 20 seconds of work followed by 10 seconds of rest (4 minute total per exercise).

We’ll be doing 5 exercises – equal to 20 minutes of high-intensity metabolic conditioning.

The point of this workout is to do as many repetitions of each exercise as possible. Your total reps are your score.

Squats (air squats)
Hang-cleans (35lb)
Heavy-rope skips
Half-getups (20lb)
Renegade rows (25lb)

Do as many reps as possible, with an emphasis on technique, form, and safety!


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