Category: Checkout

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

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

Seated Dumbbell Shoulder Press 8-8-8-8 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & FT: Wall Walks, Toes-to-bars, Box Jumps

Seated Dumbbell Shoulder Press 8-8-8-8

 

Seated Dumbbell Shoulder Press 8-8-8-8

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

BTWB

 

Bent Over Single Arm Dumbbell Row 8-8-8-8

 

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Seated Press. 8 reps each arm per set.

BTWB

 

FT: Wall Walks, Toes-to-bars, Box Jumps

 

For time:
5 Wall Walks
25 Toes-to-bars
30 Box Jumps (24″/20″)
5 Wall Walks
30 Box Jumps
25 Toes-to-bars
5 Wall Walks

* Wall Walk/Climb: Start with toes and chest on the deck, walk feet up the wall until chest touches the wall, and then descend back to start position.

Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

Photo by @robcwilson @snoridgecrossfit

BTWB

Semifinals start this Friday!

This weekend, the top athletes and teams from Quarterfinals will go head-to-head in three live Semifinal events: the Torian Pro, the CrossFit Lowlands Throwdown, and the Syndicate Crown. 

If you are watching the events from home, check out livestreams of all three events throughout the weekend on the CrossFit Games site.

2022 CrossFit Games Semifinals Schedule

Results

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks & Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

As a team of 2 complete for time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.

BTWB

Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
12 Hand Release Push-ups
— then —
60 Double Unders

BTWB

Photo by @robcwilson @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!
    • Variations to choose: Murph, 1/2 Murph, 1/4 Murph
  • Benchmark Week – Coming first week in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!

How to Watch: The 2022 Syndicate Crown Semifinal

Results

EMOM min for 6 mins: Power Snatch & Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups & Pt. 2: 4 RFT: Run and Power Snatches

EMOM min for 6 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 6 mins.

BTWB

Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2

BTWB

Pt. 2: 4 RFT: Run and Power Snatches

4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold & Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars

Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold

As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)

* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.

Post total time.

BTWB

Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars

3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks (135#/95#)
12 Burpee Onto Plates (45#/25#)
15 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Dumbbell Bench Press 10-10-10-10 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & 5 RFT: Kettlebell Swings and Burpees

Dumbbell Bench Press 10-10-10-10

Dumbbell Bench Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press

BTWB

Bent Over Single Arm Dumbbell Row 8-8-8-8

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press. 8 reps each arm per set.

BTWB

5 RFT: Kettlebell Swings and Burpees

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks & AMRAP 15 mins: Muscle-ups, Walking Lunges and Run

Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks

Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar

BTWB

AMRAP 15 mins: Muscle-ups, Walking Lunges and Run

Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
30 Walking Lunges
Run 100m
* RX = Ring MU. Scale to 5 Ring Dips or 3 BMU

BTWB

Photo by @robcwilson @snoridgecrossfit

BREAKING: Three-Time CrossFit Games Champ David Hippensteel Withdraws from Competition

Results

SNORIDGE CROSSFIT