Saturday May 14th – Diamond Hill CrossFit
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Saturday May 14th


Saturday May 14th



Partners will run together and split the push-ups and rope climbs as needed.

High-volume Hero workout that helps to prepare for Murph.

Complete the workout between 30:00-40:00 CAP.

Finish each run in 5:00 or less, push-ups in 2:00 or less, and rope climbs in 1:30 or less.

Today’s workout is a twist on the hero workout “RJ.” This version is a partner version with the movements in a slightly different order


5 rounds with a partner:
800-m run
50 push-ups
5 rope climbs


5 rounds with a partner:
600-m run
50 push-ups
4 rope climbs 


5 rounds with a partner:
400-m run
30 push-ups
10 pull-to-stands


Rest, stretch, recover


15 reach, roll, and lift/arm


Target time | 30:00-40:00

Today’s workout is a Hero workout called RJ. This is a high-volume workout that challenges you to grind through the reps and maintain a consistent split time for each round. Today’s workout also plays into our Murph preparations for the end of the month.

In an attempt to keep all athletes moving and keep the intensity high, we are going to perform today’s workout with a partner. The run will be performed together, but the push-ups and rope climbs can be broken up between the two athletes.

If you are looking to complete the workout as Rx’d, you and your partner will need to check a few boxes. Each run should be completed in 5:00 or less, each set of push-ups should take no longer than 2:00, and each set of rope climbs should take 1:30 or less. If performing the Rx’d version of this workout within those time domains seems unmanageable from the start, we advise that you either scale the number of reps per round or scale the total number of rounds in the workout.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team, and, most recently, SWAT. He is survived by his wife Emily and 9-month-old daughter Kaila. The LAPD established a trust fund for them.

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