Community. Coaching. Caring. Since 2009.
Lifting: Deadlifts and Bent Over Barbell RowsDeadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
* Alternate sets with Bent Over Row
Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups
9 Deadlifts (225#/155#)
30 Double Unders
Photo by @robcwilson
Skill practice: Muscle-ups, Rope Climbs3 practice rounds of:
Muscle-ups
Rope Climbs
Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.
AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-upsComplete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By: Burpee Box JumpsWith a continously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps in the second 1 min
3 Burpee Box Jumps in the third 1 min
…
Continuing this for as long as you are able.
Photo by @robcwilson
Front Squat: 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
Photo by @robcwilson
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
* Complex. Use mats. 1PC +1HPC
5 RFT: Power Cleans, Push-ups, Air Squats and Run5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.
Photo by @robcwilson
CrossFit Releases Rosters for 10 of 14 Games Teams
Results
Results cont
As a Team of 2 complete as many rounds as possible in 22 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
* Alternate after each movement (every 10 reps). One works, one rests.
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Sumo Deadlift High-pulls (75#/55#)
40 Overhead Squats (75#/55#)
30 Power Snatches (75#/55#)
20 Front Squats (75#/55#)
10 Shoulder Press (75#/55#)
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
