Beyond the Whiteboard – Page 90

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

Half 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.

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Team Murph

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.

BTWB

Photos by @snoridgecrossfit

We celebrated our 14th birthday as an affiliate this past month!

Results

Memorial Day Murph & Half Murph

Memorial Day Murph

For 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.

BTWB

Half Murph

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.

BTWB

Memorial Day Murph

For 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.

BTWB

Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run & Solo WOD: AMRAP 15 mins: Row, Deadlifts, Wall Balls, Farmer Carry and Run

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20/14)
20 Deadlifts (185/135)

BTWB

Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run

Complete as many rounds as possible in 10 mins of:
Run 100m
50m Sled Push (115/90)
Row 125/100m
50m Farmer Carry (pick load)
Run, 100 m

BTWB

Solo WOD: AMRAP 15 mins: Row, Deadlifts, Wall Balls, Farmer Carry and Run

Complete as many rounds as possible in 15 mins of:
15 Row Cal
20 Deadlifts (185/135)
25 Wall Balls (20/14)
50m Farmer Carry (pick load)
Run 100m

BTWB

Photo by @snoridgecrossfit

Results

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
20 Deadlifts, 185/135 lbs

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Pt. 1: 5 RFT: Run, Box Jumps, and Alt DB Devil Press & Pt. 2: EMOM for 5 mins: Squat Clean + Front Squat

Pt. 1: 5 RFT: Run, Box Jumps, and Alt DB Devil Press

5 rounds for time of:
Run 200m
10 Box Jumps (24″/20″)
10 Alternating Dumbbell Devil Press (50/35)
Rest 1 min

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Pt. 2: EMOM for 5 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 1 min for 5 mins.

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Photo by @snoridgecrossfit

Results

Shoulder Press 1RM & AMRAP 15 mins: Rows, Push Press, and Sit-ups

Shoulder Press 1RM

Log your best Shoulder Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Rows, Push Press, and Sit-ups

Complete as many rounds as possible in 15 mins of:
Row 250m
10 Push Press (95/65)
20 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Snatch & FT: Double Unders and Squat Snatch

EMOM for 8 mins: Snatch

1 Snatch, pick load

Every 1 min for 8 mins.

BTWB

FT: Double Unders and Squat Snatch

For time:
50 Double Unders
5 Squat Snatches, pick load
40 Double Unders
4 Squat Snatches, pick load
30 Double Unders
3 Squat Snatches, pick load
20 Double Unders
2 Squat Snatches, pick load
10 Double Unders
1 Squat Snatch, pick load

BTWB

Photo by @snoridgecrossfit

Schedule Change for Summer:

Starting June 3rd the Saturday class schedule will be one WOD from 9am -10am for summer months

9-10am only Saturdays: 6/3 through 9/23

Events:

Memorial Day Murph:

Monday 5/29: We will be programming Memorial Day Murph and running only 3 class times:

8:30am
9:30am
10:30am
All other class times are cancelled

before he moves a good sendoff. As usual, we will program the full, 1/2, and team version. Want to do something different this year? Do the team version with both partners wearing a vest, try a new rep format, or go without a vest and see how fast you can go.