Murph & Half Murph w/Full Run & 1/2 Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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”. 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.

Half Murph w/Full Run

Half Murph w/Full Run

For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Post total time.

1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

Photo by @robcwilson @snoridgecrossfit

To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter!  When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.

Individuals may remove their face coverings when in public settings under the following circumstances:

    • While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
    • While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members

Starting this week 5:30am class is back to M,T,W, and Friday.  Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!

Results

Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups

Power Snatch (Touch & Go) 3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.

4 RFT: Double Unders, Power Snatches and Pull-ups

4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

“Murph Challenge” this Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

The CrossFit Scholarship Program

Results

Results cont

Back Squat 3×3 at 65% 1RM & 21-18-15-12: Push Press, Back Squats and Run

Back Squat 3×3 at 65% 1RM

Back Squat 3×3 at 65% 1RM

Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.

21-18-15-12: Push Press, Back Squats and Run

21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs

Photo by @robcwilson @snoridgecrossfit

Nicole Carroll Returns; Says “I Want to Be a Part of this Future”

Results

Results cont

Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.

10 RFT: Thrusters, Burpees and Ring Rows

10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14

CrossFit Games Veterans Face-Off in West Regional of The Titan Games

Results

Opt. 1: Helen & Opt. 2: Heavy Helen & Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Opt. 2: Heavy Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen

Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Photo by @robcwilson @snoridgecrossfit

Results

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges & Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)

* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load

Photo by @robcwilson @snoridgecrossfit

Please check your email for more details on our reopening that was sent out yesterday. 

It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17th as part of Phase 1.5.  According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared. 

 

We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App).  We ask that as we begin to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full.  We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.

 

I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary.  It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.

 

For those who checked out equipment, please plan to bring it back the by Monday June 22nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon.  Thanks for supporting us!

Injury Forces Mathew Fraser to Withdraw From Rogue Invitational

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.

Hero Opt. 1: Dumbbell or KB Murph & Hero Opt. 2: Severin

Hero Opt. 1: Dumbbell or KB Murph

For time:
Run 1 mile (1600 m)
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run 1 mile

Partition the DB rows, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

* Note: We are planning to host Murph on 4th of July, if you elect to do it with Pull-ups recommendation is 1/2 Murph (half the reps) as we have not done high volume pull-ups during the shutdown.

Dumbbell version of the Hero WOD “Murph”: 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”. 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.

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

Hero Opt. 2: Severin

For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5 km

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

* Scale to 1/2 Severin (25/50/2.5km); sub Bent over DB row 2:1 (both arms = 1 pull-up)

Photo by @robcwilson @snoridgecrossfit

In honor and memory of those who have fallen and made the ultimate sacrifice in service to our country.

Hunter McIntyre Partners Up With Team RWB to Host Memorial Day Murph Fundraiser

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1 & 40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.

40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec

Photo by @robcwilson

Today’s strength work is a dumbbell complex.  If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed.  We will Zoom at 5pm today for those interested.  Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.

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