CrossFit Algoa (Port Elizabeth) WOD – Mon, 13 April 2020 (EASTER MONDAY)

CrossFit Algoa (Port Elizabeth) WOD – Mon, 13 April 2020 (EASTER MONDAY)

Featured Image – HERO WOD – MURPH … In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 130420

 

Please find the Whiteboard Explanation and Coaching for today’s workout here:

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

RX’ED, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) HERO WOD – MURPH

 

Complete the following FT with a Weight-vest (9.1kg/6.3kg):

Run 1.6km

100 x Kipping Pull-up

200 x Pushup

300 x Air-Squat

Run 1.6km

 

TC = 55 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Level 4 -Burden run with WV or Implement (9.1/6.3kg), rest unloaded

Int1 – Murph with NO weight vest

 

…FOR THOSE WHO HAVE NOT DONE MURPH BEFORE AND FOR THE LITE – YOU WILL BE DOING A 60% MURPH “MINI-MURPH”!

 

“MINI-MURPH”…

Complete the following FT with a Weight-vest (9.1kg/6.3kg):

Run 1km

60 x Kipping Pull-up

120 x Pushup

180 x Air-Squat

Run 1km

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – Same

Int2 – 6.3kg/4.5kg

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (25/15kg), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (20kg/12kg), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (15kg/8kg), 60 PU (k), 90 AS

 

Equipment Options:

Weight Vest if you have or burden run with an implement!

If you do not have access to a PU bar or Rings or Rafter/Branch please sub with BOR (Bent over Rows)Substitutions:

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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