Alt EMOM 12 mins: Thrusters and Rows
Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row, 150/125 m
Month: May 2022
Alt EMOM 12 mins: Thrusters and Rows & Week of Benchmarks: Annie
Alt EMOM 12 mins: Thrusters and Rows
Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row (150m/125m)
Photo by @snoridgecrossfit
Week of Benchmark workous! Starting with Murph on Memorial Day then Annie today. We will program a classic CrossFit Benchmark workout each day for the rest of the week.
Murph
Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb 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.
Murph & ½ 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 20 lb 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.
½ 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 @snoridgecrossfit
48 People turned out for Murph! Great morning honoring those who gave all in service to our country. 13 years in a row of our gym gathering to participate in Murph.
Team 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
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″)
80 Ball Slams (30#/20#)
60 Box Jump Overs (24″/20″)
40 Ball Slams (30#/20#)
20 Burpee Box Jump Overs (24″/20″)
Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs
For time:
50 Box Jumps (24″/20″)
40 Ball Slams (30#/20#)
30 Box Jump Overs (24″/20″)
20 Ball Slams (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
Photo by @snoridgecrossfit
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Alternating Single Arm Devil Press
Death By Alternating Single Arm Devil Press
With a continuously running clock perform:
1 Alternating Single Arm Devil Press, 22.5/15 kg in the first 1 min
2 Alternating Single Arm Devil Press, 22.5/15 kg in the second 1 min
3 Alternating Single Arm Devil Press, 22.5/15 kg in the third 1 min
…
Continuing this for as long as you are able.
Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press & Checkout: Tabata AbMat Sit-up
Seated Dumbbell Shoulder Press 6-6-6-6
Seated Db Shoulder Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Alternating Single Arm Devil Press
Death By Alternating Single Arm Devil Press
With a continuously running clock perform:
1 Alternating Single Arm Devil Press (50#/35#)
2 Alternating Single Arm Devil Press
3 Alternating Single Arm Devil Press
…
Continuing this for as long as you are able.
Checkout: Tabata AbMat Sit-up
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches
FT: Row Cal and Squat Snatches
For time:
42 Row Calories
21 Squat Snatches (95#/65#)
30 Row Calories
15 Squat Snatches
18 Row Calories
9 Squat Snatches
12 Row Calories
6 Squat Snatches
Photo by @snoridgecrossfit
Events:
- Memorial Day Murph – 5/30 Monday
- Classes will be 8:30, 9:30, 10:30am
- All other classes cancelled
- We will make sure we fit you in! Sign-up required!
- Variations to choose: Murph, 1/2 Murph, 1/4 Murph
- Benchmark Week – Tuesday 5/31 through Saturday 6/4. We will program one classic CrossFit benchmark workout each day. Stay tuned!
This weekend, the live Semifinals continue May 27-29 with the Mid-Atlantic CrossFit Challenge in Knoxville, Tennessee, and CrossFit Fittest in Cape Town, in Stellenbosch University, Stellenbosch, South Africa.
Check out livestreams of the Mid-Atlantic CrossFit Challenge and the Fittest in Cape Town throughout the weekend on the CrossFit Games site and in the CrossFit Games App.
Mid-Atlantic CrossFit Challenge Day 1
Mid-Atlantic CrossFit Challenge Day 2
Mid-Atlantic CrossFit Challenge Day 3