Community. Coaching. Caring. Since 2009.
MurphFor time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
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.
Team MurphFor time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m
Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
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.
Great turnout today to honor the fallen with 33 people doing either full, half, or partner Murph!
Team WOD: FT: Power Clean Ladder and RunsFor time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m
For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, AbMat Sit-ups, Wall Balls3 rounds, 1 min per station, of:
Row Calories
AbMat Sit-up
Wall Ball
Rest
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
AMRAP 20 mins: Run, Single DB Hang Clean & Jerks, and Single DB Box Step-upsComplete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs
Weighted Pull-up 5-5-5-5-5Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches, 75/55 lbs
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5x RFT: Row and Double DB Walking Lunges5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories
Rest 1 min between each round.
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3 reps, for time of:
Deadlift, 275/185 lbs
Burpee Pull-up, 6 in
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB RunComplete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m
In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft
