A recap of my weekly workouts from the previous week.
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Happy Monday and Memorial Day! Hope you had a great long weekend doing something fun. I spend the weekend getting some work done, meal prepping, trying out a new restaurant, and going to Barton Springs. All fun things in my book.
This weekend marks the day where everyone in the CrossFit community does the workout Murph. It is actually one of my favorite workouts as it has a bunch of things I love – running, pull-ups, push-ups, and air squats. You do it in memory of Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. It was one of his favorites and it’s a great tribute to him and everyone that has served for our country.
As much as I love this workout and have done it a few years in a row, I didn’t do it today. We had the opportunity to go and talk with someone about puppies that we are looking at so that was put on the forefront. Bummed to have missed it, but sometimes you have to put other things before working out. I’ve been a slacking on my working out, but am planning on stepping it up as I miss all those happy endorphins and feel like my body is losing some strength. Already started last week with 4 CrossFit workouts which is a lot more than I’ve done in a week in a long time!
Weekly Workouts
Sunday – rest day/traveling back to Austin from Chicago
Monday – open gym – workout from CrossFit West Chester
front squat
3-3-3
3 sec pause on reps 1 and 3
15-12-9-6
DB split squat (each leg) 35/20
knees 2 elbow
Russian kettlebell swings 70/53
Tuesday – open gym – workout from CrossFit West Chester
7:00 EMOM
1 snatch
1 hang snatch
1 OHS
18:00 AMRAP
10 ring and bar muscle ups (split 5 and 5)
15 snatches (135/95)
20 cal bike
25 burpee box jumps (24/20)
I finished with 1 plus 12 burpee box jumps doing 10 assisted bar muscle ups and using 65#. I worked up to 125 in my front squat.
Wednesday – open gym – workout from CrossFit West Chester
2RM press
then 2 x DB max effort burn out sets (8-12 reps)
200m run
15 strict HSPU
400m run
30 deadlifts, 275/183
400m run
15 strict HSPU
2oom run
I finished with 95# for a strict press
Thursday – rest day
Friday – open gym – workout from CrossFit West Chester
back squat
3-3-3
5 rounds:
200m run
21 kettlebell swings (53/35)
15 wallballs (20/15)
I finished in 14:49 RX and I believe I worked up to 155 in my back squat
Saturday – Athleta workout
Tabata – 5 bodyweight tabatas
jumping jacks // high knees – alternate between the two
air squats // squat hold
hand release push-ups // plank up downs
sit-ups // hollow body
burpees
*rest 1-2 minutes between each tabata
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