Programming For Week of May 20-May 26th


  • The May Push Up Challenge is still happening! Still time to win that T-shirt! Keep working!

  • We will do our May member of the month workout next week!

  • MEMORIAL DAY MURPH! This Saturday may 25th! You may bring a friend!

    Heat 1: 9 am
    Heat 2: 10 am
    Cookout: 11:30 am *Bring a side dish to share *BYOB

  • This weeks programming will be a little lower volume to get ready for a high volume workout of Murph on Saturday. Friday will be more of a recovery workout!

  • Please clear out cubbies. You can bring stuff with you to the gym of course but take with you each day when you leave. We are going to redo the cubby/front welcome area over the next couple of weeks and I don’t want anyone to lose any of their belongings in the process.

Go Mom!

Go Mom!

Caffeinated CrossFit Gym, Smyrna, GA


10 Minutes
Build to a 50 Meter Max Farmer Carry

10 Min EMOM

EVEN Min: 10 weighted step ups (5/5)

ODD: Min: Max Hollow Rocks in 45s

1 Mile Run

- rest 4 minutes -

5 Minutes
Accumulate as many perfect push-ups as possible.

INTENT: To be structurally balanced, your 50m carry should match your 5RM deadlift. It may not be there right now but we’ll work on it over time! Carries are a strength and you should work just as hard on these as your deadlifts and squats. You'll need rest between sets. Let’s get ready for Murph! Memorial Day Murph is Saturday May 25th! Let’s test that mile run and keep working on those push ups!

Caffeinated CrossFit Gym, Smyrna, GA

Back Squats
5x5 (climbing, with a true 3 sec down tempo)

On the 5:00 x 4:
30 Air Squats
20/15 Calorie Row
7 Power Cleans (135/95)

INTENT: Climb to moderate weight that you can control down for 3 true seconds. We don’t want to drop it like it’s hot in this case. We want to be able to show control. Having eccentric strength is key to injury prevention. For metcon, air squats should be perfect form, use medball as target under butt if needed. Keep chest tall. Sprint as fast as possible (with good form) and rest until the next 5 Min mark. You should need that rest otherwise, move faster!

Caffeinated CrossFit Gym, Smyrna, GA


5x5 Bench Press (3 sec down tempo)
5x5 Strict Pull Ups (do weighted if possible)
Rest 1 Min b/w rounds

15 Min AMRAP
10 Handstand Push-Ups
15 KB Swings (70/53)
40 Double-Unders

INTENT: For the bench press we want to work on control the eccentric portion. Eccentric work is great for tendon health as we get ready to do a lot of push ups Saturday in Murph. For the strict pull-ups, do the hardest version you can a set of 5 pull ups. May be negative, lightest band possible, weighted pull-ups, etc. Shoulder heavy metcon. Break HSPU and KBS into manageable sets but choose weight so you can keep moving. For DU/SU stay relaxed and use core,legs, wrists as shoulders fatigue.

Caffeinated CrossFit Gym, Smyrna, GA

5x3 (climbing, 3 seconds tempo down)

4 Rounds For Time:
21 Deadlifts (185/135) (or 40-50% of your DL)
15 Box Jumps (24/20)
9 GHD Sit Ups Op B: MB Sit Ups
16 Min Time Cap

INTENT: Control on the eccentric portion of the lift. Practice control down and using glutes and hamstring vs the low back. Keep tension. Unbroken sets of 3. Climb as heavy as you can while maintaining control.Metcon: Build endurance with the deadlifts but you should be able to keep good form throughout the workout. Shoot for under 5 mins per round.

Caffeinated CrossFit Gym, Smyrna, GA

15 Min For Quality:
25 M 1 Arm DB OH Carry (length of gym)
7 1 Arm DB High Pulls
7/7 Bulgarian Split squats (add weight if not doing Murph tom)
30/30s Side Plank

20 Min AMRAP
20/15 Cal Row
200 M Sandbag Run
20/15 Calorie Bike
20 Burpees

Mobility: foam roll: lats, quads, calves, stretch hip flexors and chest to get ready for Murph tom!

INTENT: Get ready for “Murph” tomorrow! Unilateral “for quality” accessory work to keep the body structurally balanced and pain free! Cardio based metcon. If doing Murph tomorrow go at moderate pace. If not working out on Saturday go all out!

Caffeinated CrossFit Gym, Smyrna, GA

Memorial Day Murph
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.

Today’s the day! Eat a healthy dinner on Friday night and get to bed early! If you eat breakfast, it should be very light like some fruit. You may bring a friend, we will scaled the workout accordingly. Please do not wear a vest unless you can do 5-10 strict pull ups with a vest on.

Murph can be done at any fitness level! We can modify reps for each person accordingly but don’t be afraid to get out of your comfort zone and challenge yourself!

“In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."

"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in order, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).” (From

Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions