Good Morning!
Happy Holiday Monday!
The weather has been so perfect for this weekend, the sun and warmth is a blessing to my soul. Rach and I got away to Niagara on the Lake this weekend, NO kids and lots of walking and exploring and AMAZING food. We went to Pearl Morissette, which is a Top restaurant in the country as well as a Regenerative Farm. Amazing experience, if you scroll down you can see my write up in the EVERYTHING NOT FITNESS article.
Today we start Day 1 Week 1 of our Hypertrophy Training Cycle! If you didn’t read last weeks newsletter, first of all shame on you LOL second Hypertrophy training is different than strength training as we’re trying to grow new lean muscle rather than maximize our CNS (central nervous system) to lift as heavy as possible.
You’ll notice most all of our Weightlifting and Accessory work will be in the 3-5 sets of 8-12 rep range. This is the ideal volume to break down muscle for growth. (NO YOU WILL NOT GET BULKY)
Lean Muscle is hard to come by and putting the right work now will pay off in the future, make sure you write down or record all your lifts and weights you use, every week we will be pushing you further and further.
EXCITING! If you want to maximize your training cycle you NEED to be eating properly and enough of the proper macronutrients. JoiningThe Radix Way Nutrition Club is the best way for you to maximize your potential for muscle growth and fat loss! Don’t miss out on all the progress you could be making with a proper nutrition and training plan.
MURPH THIS SATURDAY!
Our annual MURPH Workout. This Saturday May 25th we will be doing our Annual MURPH. For those of you new to Radix, you’re thinking what is MURPH? Or as Leo says Murphy. Murph is a CrossFit HERO workout. CrossFit Hero workouts are the Toughest Workouts and they’re named after fallen Soldiers, Police Officers and Firefighters who have given their lives in the line of duty.
WE NEED YOU TO SIGN UP IN ADVANCE- We have 3 times available 7am, 8am, 9am
Here is the 7 AM SIGN UP LINK
8 AM SIGN UP LINK
9 AM SIGN UP LINK
In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
What is Murph?!
Murph
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.
We WILL have SCALING OPTIONS for EVERYONE!
How do you score the “Murph” workout?
Score is the time it takes to complete all the movements, including both runs.
What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-62 minutes
– Advanced: 36-46 minutes
– Elite: <35 minutes
For un-partitioned, add ~15-20% to the times.
What are the tips and strategy to use for the “Murph” workout?
If you choose to partition the “inside work,” the Pull-Ups, Push-Ups, and Air Squats (which is the original intent of the workout), partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
What is the intended stimulus for the “Murph” workout?
While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.
How do you scale the “Murph” workout?
Beginner
“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)
Intermediate (A)
Perform full “Murph” without a weight vest
Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)
Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run
No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run
Coach Dan