MURPH Donation and Prep


Here are our results from last years Murph Event, congrats to them all and cant wait to see you all break some records this year.

Saturday May 25th is the big day for Murph, the first of our summer series events here at Vic City. More details to come about other events in a near future blog.

We have lots of options for scaling so don't be scared off! It's a great cause to donate to and a great physical challenge for yourself year after year!

You'll find a link button on our Vic City website homepage that is now live and there you can secure your spot with your donation to Soldier On.

You can find the link here:

http://www.crossfitviccity.com/murph-challenge

To help you prep for Murph we will have some pieces added into the class programming leading into May 25th but adding a bit of extra volume or Squats, Pushups, Pullups and an extra run session here or there wouldn't hurt. If you are deciding to challenge yourself with a vest on making sure you get as "comfortable" as can be in all movements with the vest and again adding some more volume to your training week.

This additional volume can simply be adding a few rounds of Cindy (5 pullups, 10 pushups, and 15 air squats) as an extra cash out for yourself after your class session, doing that 2 times a week and getting some running in on the weekend would be beneficial for you as well. If you have anymore specific questions please feel free to talk to your coach or email Coach Graham directly! harri769@gmail.com

I'm really looking forward to this event and can't wait to see our gym take it on again!

See you in the gym.

EASTER WEEKEND HOLIDAY HOURS

Thursday April 18th Gymnastics Skills Class 8-9PM

Friday April 19th 9:30am and 5:00pm ONLY

Saturday April 20th Normal Class Schedule All Classes

Sunday April 21st- Closed

Monday April 22nd- 9:30am and 5:00pm ONLY

TRAINING FRIDAY/SATURDAY

WARMUP: 3 rounds - 8 dowel dislocates, 8 overhead lunge steps with dowel, 8 light goblet squats

SKILL: Squat clean technique - 5 x 3 working up to above wod weight E2M

WOD: "Squat Clean Amanda"

The Amanda workout is a crossfit.com classic "named" wod, in honor of Amanda Miller who was a competitor in the 2009 CrossFit Games.

This is a tough challenge as it combines two technical movements, so we typically so the "squat clean option" of the wod.

Talk with your coach to determine what your best scaling will be to take on this workout!

If you want to take on the regular Amanda workout, see the options below, otherwise scroll down for the squat clean options.

Amanda:

CP: 9-7-5 of Ring Muscle Ups and Squat Snatch (95/135)

Rx: 18-14-10 of Chest to bar pullups and 9-7-5 Squat Snatch (75/115)

Squat Clean Amanda:

CP: 9-7-5 of Ring Muscle Ups and 9-7-5 Squat Clean (115/165)

Rx: 18-14-10 of Chest to bar pullups and 9-7-5 Squat Clean (95/135).

FG2: regular pullups and 75/115

FG1: Jumping or banded pullups, scale bar weight as needed

CASH-OUT: Reverse Tabata Pushups: 12-16 rounds of 10 sec max reps, 20 sec rest