W.O.D. and Endurance Tuesday 5/18/21


W.O.D. and Endurance Tuesday 5/18/21


For those who wonder what this means… every Memorial Day we complete the infamous Hero WOD “Murph” as a CFR family. This will take place the morning of Memorial Day at CrossFit Republic, with a couple different class time options.- We will honor (like we do each time we complete a Hero workout), a person who gave up their life for our country and to secure our freedoms. Instead of being completely focused on what we are grilling that day, or what family we will be with, we set our minds right, knowing none of it would exist without sheep dogs who stand in front of us foreign and domestic to create and protect our freedoms past to present. We honor their lives and their families who have all sacrificed so much.🙏

So no matter who you are, be at CFR Memorial Day morning, and join others in this unifying event.🇺🇸

#LandOfTheFree #Murph

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

*Both the daily and endurance will be the same workout today

For Time:
60/45 Calorie Row, 50/35 Calorie Bike or Ski
100 Double Unders
80/60 Calorie Row, 60/45 Calorie Bike or Ski
100 Double Unders
60/45 Calorie Row, 50/35 Calorie Bike or Ski

*Score = Time taken to complete the workout

GENERAL WARM-UP [5:00-12:00]

  • 1:00 Pike Stretch Video
  • :30 Ankle Rocks (each side) Video


  • :30 Banded Good Morning Video
  • :30 Low Banded Rows Video
  • :30 Alternating Single Leg V-Ups

Get Hot!

  • :30 Machine
  • :30 Single Unders
  • :30 Machine

Focus: Teaching stance, grip & position

  • Stance: Feet hip width
  • Grip: Hold at the end of the handle with knuckles pointing down and palms facing out.
  • Position: Arms stay close to the body and wrists stay below the hips
  • Practice: :30 Single-Unders

(“Rolling Warm-up” – Use the movements in the order they appear in the workout and increase the difficulty from one round to the next)

1 Round – w/ workout weight
For Time:
5/3 Calorie Machine
15 Double Unders
10/7 Calorie Machine
15 Double Unders
5/3 Calorie Machine



  • Decrease Reps
  • 150 Single Unders
  • 100 Line Hops


**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**
** 3 Sets:**
* Near Max Effort Ring Push-ups
* Rest as needed between sets.

**1 Set:**
* Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)
*Tempo – 5s down, regular up.