Community. Coaching. Caring. Since 2009.
Rowing “Annie”For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups
Photo by @robcwilson
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mi
* Choose Full, 1/2, 1/2 with full runs, Team, or 1/4 version
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com
For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m
Work in teams of 2. Both partners run the 800m, 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.
Photos by @robcswilson
Today was a big SRCF Community turnout for our 10th annual Murph Challenge. With perfect weather again this year for Memorial Day we had 62 people show up to honor our fallen and cheer one another on. It was great to see such a huge participation!
Read up on the background of this Hero workout:
Memorial Day Murph
Results
Results cont
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pullAs Team of 2 complete 2 rounds for time of:
60 Thrusters (95#/65#)
400m Team Run
60 Push-up (hand release)
400m Team Run
60 Sumo Deadlift High-pulls (95#/65#)
* Run 400m together as a team.
** One barbell per team, one works while one rests (except for run)
Post total time.
Photo by @robcwilson
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-barsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars
Photo by @robcwilson
Murph: Our annual Memorial Day Murph workout is this Monday! Hours will be limited on Monday 5/27 to only the below class times. All other classes are cancelled on Monday.
As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
How We Would Fix The System (OPINION)
Results
Results cont
Hang Power Clean 3-3-3-1-1-1Hang Power Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders
Photo by @robcwilson
Mastering Murph with 50 rounds of 2/4/6
Results
Results cont
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate DL and Hollow Rock
AMRAP 20 mins: Deadlifts, Box Jumps and RunsComplete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
14 Box Jumps (24″/20″)
Run 400m
Photo by @robcwilson
Sign up for a Murph spot this Monday! Waves are filling fast.
Murph: We will be running our annual Memorial Day Murph workout this coming Monday. Hours will be limited on Monday 5/27 to only the below class times. All other classes are cancelled on Monday.
As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
CrossFit Deactivates Instagram and Facebook Accounts
Front Squat: 7-7-7Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Murph! We will be running our annual Memorial Day Murph workout this coming Monday. Hours will be limited on Monday 5/27 to only the below class times. All other classes are cancelled on Monday.
As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
Down Under, Brazil, Rogue Recap
Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMReps 12 mins: Strict Pull-ups, Push-ups and Air SquatsAs many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
…
Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expired. Log total reps completed of each movement.
Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc…
Include starting and finishing point in notes.
Photo by @robcwilson
