Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins, alternating between:
3/2 Muscle-ups
6/4 Ring Dips
5 RFT: Push Jerks, C2B Pull-ups, and Sumo Deadlift High-pulls5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs
Overhead Squat 5-5-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Nancy5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs
Post total time.
Tia-Clair Toomey-Orr Wins the 2025 Torian Pro — Is It Really Her Farewell to CrossFit?
Log your best Shoulder Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FT: Row and Push PressFor time:
Row, 500 m
21 Push Press, 115/85 lbs
Row, 500 m
18 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
12 Push Press, 115/85 lbs
Back Squat 2RMRecord your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
2 rounds for time of:
Run, 200 m
15 Back Squats, 115/75 lbs
Run, 200 m
12 Front Squats, 115/75 lbs
Run, 200 m
9 Overhead Squats, 115/75 lbs
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.
