Author: snoridgecf

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.

BTWB

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.

BTWB

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.

How Murph Became the Most Legendary Fitness Challenge Ever

Results

Results cont

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″)

BTWB

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″)

BTWB

Photo by @snoridgecrossfit

Results

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.

BTWB

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.

BTWB

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.

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches

EMOM for 8 mins: Squat Snatch

 

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

 

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

BTWB

 

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

Results

Complex: Cleans, Front Squats, and Jerks: 1-1-1 & 10 RFT: Run and Rope Climbs

Complex: Cleans, Front Squats, and Jerks: 1-1-1

1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10 RFT: Run and Rope Climbs

10 rounds for time of:
Run 100m
1 Rope Climb

BTWB

Photo by @snoridgecf

Results

Results cont

Bench Press 10-8-6-4 & AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Bench Press 10-8-6-4

Bench Press 10-8-6-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Complete as many rounds as possible in 16 mins of:
24 Double Unders
12 Deadlifts (155#/105#)
8 Toes-to-bars
6 Ring Dips

BTWB

Photo by @snoridgecf

Results

Back Squat 1-1-1 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Back Squat 1-1-1

Back Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Chest-to-bar Pull-ups

BTWB

Photo by @snoridgecrossfit

What Did We Learn from Syndicate Crown, CrossFit’s Centerpiece Semifinal?

Results

Results cont

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run & Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Medicine Ball Sit-ups (20#/14#)
20 Hand Release Push-ups
200m Partner Med Ball Run (20#/14#)

BTWB

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row 500m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
20 Kettlebell Swings (70#/53#)
15 Medicine Ball Sit-ups (20#/14#)
10 Hand Release Push-ups
50 ft. Shuttle Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1 & 5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

5 rounds, each round for time, of:
9 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
Run 100m

Rest 1 min between each round.

Photo by @robcwilson @snoridgecrossfit

BTWB

Deadlift 5-4-3-2 & FT: Deadlifts, Muscle-ups, Air Squats

Deadlift 5-4-3-2

Deadlift 5-4-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go

BTWB

FT: Deadlifts, Muscle-ups, Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Ring MU Scale to 12 Ring Dips or 6 BMU per round

Photo by @robcwilson @snoridgecrossfit

BTWB

2022 Syndicate Crown Semifinal: Day 1 Takeaways

Results

Results cont

SNORIDGE CROSSFIT