Category: Checkout

Murph

Murph

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

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1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

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Partner 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. Log total time. Specify partner in notes.

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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

Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Advanced RX Class:

Split Jerk: 2RM

Find your Split Jerk 2 Rep Max.

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7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees

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Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft

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Advanced RX: EMOM for 8 mins: Clean and Jerk & Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups & Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Advanced RX Class:

EMOM for 8 mins: Clean and Jerk

1 Clean & Jerk, pick load

Every 1 min for 8 mins.

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Pt. 1: AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups

* Rest 3 min before Pt. 2

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Pt. 2: AMRAP 7 mins: Box Jumps, Burpees and Kettlebell Swings

Complete as many rounds as possible in 7 mins of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)

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Shoulder Press: 8-8-8 & CrossFit Games Regional 11.1 & Checkout: 1/2 Marathon Row

Shoulder Press: 8-8-8

Shoulder Press 8-8-8

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

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CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

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Checkout: 1/2 Marathon Row

Row 21097m

This is an all out effort for time.
2013 CrossFit Games
April Fools!

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CrossFit Games Open 19.5

CrossFit Games Open 19.5

33-27-21-15-9 reps for time of:
Thrusters (95#/65#)
Chest-to-bar Pull-ups

Time cap: 20 minutes

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CrossFit Games Open 19.5 – Scaled

33-27-21-15-9 reps for time of:
Thrusters (65#/45#)
Jumping Pull-ups

Time cap: 20 minutes
* JPU. Ensure 6” above head to bar. Must straighten arms at bottom of each rep and clear chin over bar.

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Photo by @robcwilson

Open Workout 19.5
Workout Description & Scorecard
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Results
Results Open Registered Athletes

CrossFit Games Open 19.4

CrossFit Games Open 19.4

For total time:
3 rounds of:
10 Snatches (95#/65#)
12 Bar Facing Burpees

Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)
* Snatch (power or squat) only. Burpees can step back or up but must jump over bar with 2 feet. Must be perpendicular to bar and chest to floor. If you complete first 3 rds note tie break time.

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CrossFit Games Open 19.4 – Scaled

For total time:
3 rounds of:
10 Snatches (65#/45#)
12 Bar Facing Burpees*

Rest 3 mins
3 rounds of:
10 Pull-ups
12 Bar Facing Burpees*
Time cap: 12 mins (including 3 min rest period)
*Athletes may step over the bar

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19.4 Photos by @robcwilson

Results
Results Open Registered Athletes

CrossFit Games Open 19.3

CrossFit Games Open 19.3

For time:
200 ft Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Strict Handstand Push-ups
200 ft Handstand Walk

Time cap: 10 mins

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CrossFit Games Open 19.3 – Scaled

For time:
200 ft Single Dumbbell Front Rack Walking Lunge (50#/35#)
50 Single Dumbbell Box Step-ups (50#/35#) (24″/20″)
50 Elevated Strict Handstand Push-ups, 5 inches
200 ft Bear Crawl

Time cap: 10 mins

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CrossFit Games Open 19.2

CrossFit Games Open 19.2

Beginning on a 8 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (135#/85#)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (185#/115#)

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (225#/145#)
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (275#/175#)
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (315#/205#)
Stop at 20 mins.

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CrossFit Games Open 19.2 – Scaled

Beginning on a 8 min clock, complete as many reps as possible of:
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95#/55#)
25 Hanging Knee Raises
50 Single Unders
13 Squat Cleans (115#/75#)

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
11 Squat Cleans (135#/95#)
If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
9 Squat Cleans (155#/115#)
If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Hanging Knee Raises
50 Single Unders
7 Squat Cleans (185#/135#)
Stop at 20 mins.
**If you fully complete the workout, enter your total time. If you reached the time cap, simply hit the time cap option and enter the reps you completed. DO NOT put a tie break time. We do not have a tie break entry option. Please indicate this in your notes.**
* Registered athletes must have a judge.

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Friday Night Lights 19.2 Photos by @robcwilson

CrossFit Open 19.2 Workout Description and Strategies
Cheers to everyone for getting through 19.2! This repeat (sort of) of Open WOD 16.2 gave everyone a guaranteed 8 minute workout unlike 2016 when you had to earn each 4 minute increment. Great to see everyone cheering and judging and generally helping to keep things running smoothly.
If you are signed up make sure you submit your score and tie break time. If you still need to go get it in Monday before the end of the 4pm class and submit by 4:59pm PST.
“It was an ‘A’ performance:” Noah Ohlsen’s first shot at 19.2 goes well.
“Just go faster if you’re fitter:” Vellner’s Take On Repeating A 3-year-old Open Workout.
Results
Results Open 19.2 Registered Athletes

CrossFit Games Open 19.1

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 mins of:
19 Wall Balls (20#/14#, 10 ft/9 ft)
19 Row Calories

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CrossFit Games Open 19.1 – Scaled

Complete as many rounds as possible in 15 mins of:
19 Wall Balls (20#/14#, 10 ft./9 ft.)
19 Row Calories

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Photo by @robcwilson

SRCF Team Count: 34
Open Workout 19.1
Workout Description & Scorecard
Post time to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.
Any make-ups need to be completed by Monday 4pm class and scores submitted NLT 4:59pm PST.  There is still time to sign up and compete. Athletes have until 5 p.m. PT on Feb. 25 to complete 19.1 and submit scores. You can also create custom leaderboards.
SRCF Leaderboard
CrossFit Open 19.1 Workout Description and Strategies
Results
Results Open 19.1 Registered Results

Advanced RX: Lifting: Power Clean + Hang Power Clean & FT: Power Cleans and Rope Climbs & Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

Advanced RX Class:

Lifting: Power Clean + Hang Power Clean

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set

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FT: Power Cleans and Rope Climbs

For time:
12 Power Cleans, pick load
4 Rope Climbs
9 Power Cleans, pick load
3 Rope Climbs
6 Power Cleans, pick load
2 Rope Climbs
3 Power Cleans, pick load
1 Rope Climb

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Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

5 rounds for time of:
20 AbMat Sit-ups
Handstand Walk, 12 ft

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