Mayhem Affiliate January 2023

STRENGTH:

Back to Basics (January-March/ 8 Weeks)

With the New Cycle, we will take it back to basics for the start of the New Year. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks, bringing us to the middle of the 2023 CrossFit Open.

Week 1 (Jan 23)
Mon: Heavy Single Back Squat
Tues: Every minute (10 minutes) 5 Clean and Jerks (light)
Weds: Heavy Single Bench Press
Thurs: Heavy Single Deadlift

 

Week 2
Mon: 5×5 Deadlift (65%)
Tues: 5×5 Back Squats (65%)
Weds: 5×5 Bench Press (65%)
Thurs: Every minute (10 minutes) 5 Power Snatch (light)

 

Week 3
Mon: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1)
Tues: 5×5 Deadlift (70%)
Weds: 5×5 Back Squats (70%)
Thurs: 5×5 Bench Press (70%)

 

Week 4 (Slight Deload)
Mon: 10×3 Bench Press (67.5%)
Tues: Every minute (10 minutes) 5 Power Snatch (+5lbs from Wk 2)
Weds: 10×3 Deadlift (67.5%)
Thurs: 10×3 Back Squats (67.5%)

Week 5
Mon: 5×5 Back Squats (75%)
Tues: 5×5 Bench Press (75%)
Weds: Every minute (10 minutes) 5 Clean and Jerks (+10lbs from Wk 1)
Thurs: 5×5 Deadlift (75%)

 

Week 6
Mon: 5×3 Deadlift (80%)
Tues: 5×3 Back Squats (80%)
Weds: 5×3 Bench Press (80%)
Thurs: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2)

 

Week 7
Mon: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1)
Tues: 5×2 Deadlift (85%)
Weds: 5×2 Back Squats (85%)
Thurs: 5×2 Bench Press (85%)

 

Week 8 (Max Week)
Mon: Heavy Single Bench Press
Tues: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2)
Weds: Heavy Single Deadlift
Thurs: Heavy Single Back Squat

We want to keep the lifting sessions around 20 minutes. This includes “Strength Prep” and “Lifting session.”

WORKOUTS:
It is time to get fitter and ramp up the volume! We will be performing one Open Workout most Fridays leading to the Open. The strength cycle will also be a great preparation for the Open by building volume, capacity, and fluidity in barbell cycling. You will have a lot of new athletes coming into your gym so make sure they start light through workouts and the strength.
Workout Option for Sunday: This workout will be pulled from our Mayhem Compete track, correlate with the week’s workouts, and be used as a substitute instead of the Aerobic Capacity workout provided. Please feel free to adjust accordingly or scale to fit the class level due to volume and skill.
GYMNASTICS:
During this time (Jan 23), we will work towards building capacity on handstand push-ups and establishing a solid foundation for beginners. Once complete, we will work on Ring Muscle Ups. Those new to ring muscle-ups will begin to learn how to transition through the rings and support themselves. More advanced athletes will practice their ability to smoothly and efficiently cycle reps.
HERO WORKOUTS:
We are programming 1-2 Hero/Girl Workouts a month. These will be varied and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout option to allow for more time.

4 Week Murph Prep

With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 4-week program that you can do at home or at the gym before/after classes to help you succeed at finishing the workout.

The Workout:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-Mile Run

*Prescribed with a 20lb weighted vest

 

The workout itself looks daunting and extremely challenging just by the sheer amount of repetitions you’ll need to perform.  Not to mention, you’ll also need to run a mile at the beginning and end of the workout. If we look at just the numbers and think of a moderate pace we can break the workout down like this:

10:00 Mile

30:00 for 100 Pull-ups, 200 Push-up, 300 Squats

10:00 Mile

= 50:00 “Murph” Finishing Time

 

A 10:00 Mile is a comfortable pace for the majority clocking in at 2 minutes and 30 seconds per 400m.  Keep this pace and you’re sure to not be out of breath when you get to the Pull-ups, Push-ups and Squats.  The repetitions can be partitioned any way you see fit.  I recommend breaking the repetitions in to 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.  This allows you to not burn out on any one particular movement, hopefully not tear your hands and keep yourself moving the entire time.

Breaking it down into 20 rounds in 30:00 allows you to complete 1 round (5 pull-ups, 10 push-up and 15 air squats) in 1:30.  that is 1 repetition performed every :03 seconds.  Most people will be able to perform the push-ups and squats much easier than the pull-ups, so if that is you, make sure to keep your pace strong during those movements to allow for some more time at the pull-ups.

Seems pretty achievable right?  Correct.  It is definitely doable with a good, comfortable pace.  Spike your heart rate too quickly and you may fall off.  Keep breathing/moving comfortably and you’ll do just fine.

Below is a simple, 4-week program for you to complete leading up to “Murph.”  Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance.  On your other workout days, get an extra run in, or if you’re looking to complete “Murph” with a weighted vest, try a weighted run or ruck.

Each sequence is completed with a :90 clock on a cycle.  When you’ve completed the given amount of repetitions for that sequence, rest the remainder of :90.   Complete 1 round like we talked about above (pull-ups, push-ups, then squats) with the given repetitions in :90.  You can absolutely cut this window of time down if you’d like, but I have based this off a comfortable working pattern.

Example: 

Week 1: Monday – broken down like this:

  1. 3 pull-ups + 6 push-ups + 8 squats in :90
  2. 3 pull-ups + 6 push-ups + 8 squats in :90
  3. 3 pull-ups + 6 push-ups + 8 squats in :90
  4. 3 pull-ups + 6 push-ups + 8 squats in :90

*repeat the above for a second round. 

 

WEEK 1

Monday

  • Pull-ups: 2 x (3-3-3-3)
  • Push-ups: 2 x (6-6-6-6)
  • Squats: 2 x (8-8-8-8)

Wednesday – Same as Monday, but increase an additional sequence of the ladder

  • Pull-ups: 2 x (3-3-3-3-3)
  • Push-ups: 2 x (6-6-6-6-6)
  • Squats: 2 x (8-8-8-8-8)

Friday – Same as Monday, but dropped the rounds to only one, not two.

  • Pull-ups: 1 x (4-3-3-3-3)
  • Push-ups: 1 x (8-6-6-6-6)
  • Squats: 1 x (12-8-8-8-8)

 

WEEK 2

Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (4-4-3-3-3)
  • Push-ups: 2 x (8-8-6-6-6)
  • Squats: 2 x (12-12-8-8-8)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (4-4-4-3-3)
  • Push-ups: 2 x (8-8-8-6-6)
  • Squats: 2 x (12-12-12-8-8)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 1 x (4-4-4-4-3)
  • Push-ups: 1 x (8-8-8-8-6)
  • Squats: 1 x (12-12-12-12-8)

 

WEEK 3

Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-4-4-4-4)
  • Push-ups: 2 x (10-8-8-8-8)
  • Squats: 2 x (15-12-12-12-12)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-5-4-4-4)
  • Push-ups: 2 x (10-10-8-8-8)
  • Squats: 2 x (15-15-12-12-12)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 1 x (5-5-5-4-4)
  • Push-ups: 1 x (10-10-10-8-8)
  • Squats: 1 x (15-15-15-12-12)

 

WEEK 4

 

Monday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 3 x (4-4-4-4)
  • Push-ups: 3 x (8-8-8-8)
  • Squats: 3 x (12-12-12-12)

Wednesday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: 2 x (5-5-5-5-5)
  • Push-ups: 2 x (10-10-10-10-10)
  • Squats: 2 x (15-15-15-15-15)

Friday – Same as last week, but increasing an additional sequence of the ladder

  • Pull-ups: (6 sets of 3)
  • Push-ups: (6 sets of 6)
  • Squats: (6 sets of 10)

 

f you follow this program over the next 4-weeks, you will give yourself a better opportunity to complete “Murph,” not only faster and easier, but also with more confidence.  Good luck!