WOD-

“Tailpipe”

For Time With a parter, 5
Rounds of:

Partner 1: Row 250m
Partner 2: 2 KB Front Rack Hold
Switch, then:
Partner 2: Row 250m
Partner 1: 2 KB Front Rack Hold

Suggested weights 53#(35#)

Partner rowing cannot row unless
the other athlete is holding the
front rack

SPRINT-

8 Rounds of
Bike for 1:30 for max calories
Lunge for 1:00
Rest :30

Score is total calories and lunges

At 3,2,1 go you’ll bike for 1:30 for max calories, at the 1:30 mark
you start doing lunges until the 2:30 mark. Rest for :30. Score is
total lunges and calories at 24:00

Use the :30 of rest to write lunge reps down.

WOD-

As many rounds as possible in
20:00 of:

5 Deadlifts 315#(225#)
Run 400m
3 Ring Muscle Ups

After Party:

3 x 10 Archer Push Ups

SPRINT-

For time:
Row 1800 meters
36 Dumbbell push press
Row 1500 meters
36 Bar rows
Row 1200 meters
36 Dumbbell hang power cleans
Row 900 meters

Today is the last day to order the Verve 2021 Pride Shirts.

Click the link below to place your order:

https://crossfit-verve.square.site/

WOD-

4 Rounds For Time:

10 KB OH Squat Right 53#(35#)
25ft Waiter Walk Right 53#(35#)
10 KB OH Squat Left 53#(35#)
25ft Waiter Walk Left 53#(35#)
10 Pull ups

After party:

3 x 10 Upside down KB Press
3 x 10 DB Front raise
3 x 10 Tricep Kick Backs

SPRINT-

Run 800 meters
42 Russian KB Swings
21 Ring Push-ups
Run 400m
30 Russian KB Swings
15 Ring Push-ups
Run 800m
18 Russian KB Swings
9 Ring Push-ups

Monday, June 7th, is the last day to order the Verve 2021 Pride Shirts.

Click the link below to place your order:

https://crossfit-verve.square.site/

WOD-

3 Rounds For time:

15 Handstand Push-ups
15 Cal Row
3 Rope Climbs

WOD-

As many rounds as possible in
20:00 of:

Bar Complex:

1 Squat Clean
1 Hang Power Clean
1 Front Squat
1 Deadlift

*Rx weight = 75% Bodyweight
*Run 400m after each complex

SPRINT-

In teams of 2,
As many rounds as possible in 20:00 of
10 Wall balls
8 Pull ups
6 Kettlebell swings
4 Burpees
2 Sandbang ground to over shoulder

Partner 1 does a full round, then partner 2 goes
If doing alone, work to rest is 1:1

WOD-

5 Rounds for time:

10 Overhead Reverse Lunge 75#(55#)
30 Double Unders
10 Overhead Reverse Lunge 75#(55#)
10 Toes 2 Bar

SPRINT-

3 Rounds for time of:
Bike 50(35) calories
15 Toes to bar or Ab mat sit ups
Ski 35(25) calories
15 Ring rows

WOD-

Every minute on the minute for
10:00:

3 Unbroken Power Clean 155#(105#)
AMRAP Lateral burpee over bar until
:45s mark

*Last 15s of each minute = rest
**Score is total burpees complete

SPRINT-

Every 4:00 x 5 rounds
Run 200 meters
20 Lunges
10 Box jump overs

Rest remainder.
Score is slowest round

PRIDE Shirt Pre-Sale is ending this week.  Below is the information from last week’s blog. 

The 2021 Verve Pride Shirt Pre-Order is live!  Click the link below to pre-order your shirts.  The pre-order will run until 6/7/2021 @ 5:00 pm.  

https://crossfit-verve.square.site/

If you plan to pick up your shirt at Verve, make sure you select pick up, but delivery is available.

Shirts should be available for pickup around June 18th.  

The Pride shirts are ONLY available via pre-order, so make sure you pre-order before 6/7/2021 if you would like a shirt.   

Click the link below to place your order.  You can also pre-order shirts via the Square system at the gym.  Make sure you put your name in the notes if you place your order at the gym via the Square System.    

https://crossfit-verve.square.site/

WOD-

3 Rounds For Time:

200 Meter burden carry
50 Meter dumbbell bear crawl
30 Second L-sit hold

SPRINT-

As many rounds as possible in 20:00
15 Double kettlebell deadlifts
12 Goblet squats
9 Calories on the bike or ski erg

WOD-

For Time:

21-15-9

Burpee Box Jump Over 24″(20″)
Push Jerk 115#(75#)

*10 min time cap, score is either
time or reps complete at 10 min

If you did “Murph” and need an
active recovery day.

Warm up with the class and then:

Row 3k easy

SPRINT-

For time:
Row 2000 meters

*Every 2:00 inluding 0:00 perform
10 Ab mat sit ups

** If you did Murph and want a recovery day,
Row for 15:00 @ a recovery pace

WOD-

“Murph”

For Time:

Run 1 mile then:

100 Pull-ups
200 Push-ups
300 Air Squats

then:
Run 1 mile

Rx= 20/14lb vest

Break up pull-ups, push-ups, squats as needed

25 rounds of 4-8-12 or 20 rounds of 5-10-15, are common rep scheme’s used.  

I like the 20 rounds of 5 pull ups, 5 push ups, 15 air squats, 5 push ups.  This option is good if the push ups are the limiting factor for you in this workout.  

On this Memorial Day we honor the men and women who gave their lives while fighting for our freedoms. We do so by coming together to participate in the workout “Murph”. This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It has since been changed to “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.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007