Category: Daily WOD

"Murph"

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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or choose

“1/2 Murph”

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

BTWB 

Murph

Results

Results cont

Photo by Rob W.

“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.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

SnoRidge CF_Box Jump by Rob WTeam WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Inspired by the 2015 CF Games Regional Event 3:

As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.

BTWB  ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!

Results

Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

SnoRidge CF_Saer HSPU_by Rob WBench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

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3 RFT: Run, Deadlifts and Handstand Push-ups

3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups

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“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.

California Individual Report: Day 1

East Individual Report: Day 1

Results

Results cont

Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

Choose:

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3

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5 RFT: Thrusters and Double Unders

5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders

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SnoRidge CF_Jules MU_by Rob W

Photo by Rob W.

It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.

Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.

  • Brands are American Apparel for men’s T’s, and Next Level for women’s
  • To preorder a size/color than please email us or post in the Facebook group
  • Men’s: Black AA 50/50 T
  • Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
  • Cost: $20

MOCKUPJULESSHIRT_Tank Final MOCKUPJULESSHIRTfinal
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am (time slot added)

We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont

EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs

SnoRidge CF_Hollow Rock_by Rob W

EMOM for 7 mins: Snatches and Overhead Squats

Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

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AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB 

The Hollow Rock Pain Cave:

SnoRidge CF_Pain Cave_by Rob W

Above photos by Rob W.

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.

Mike 100th WOD

CrossFit Games Update: Week 1 Recap

Results

Results cont

Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

SnoRidge CF_Kim C2B by Rob WFront Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1

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AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups

BTWB 

Photo by Rob W.

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Watch archived coverage from Regional Week 1

South Regional Tommy V Highlights

Results

Results cont

Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class:

Squat Clean 2-2-2-1-1-1

Squat Clean 2-2-2-1-1-1

Warm up for the Regional MU/Clean ladder

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2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)

Scale 15 MU to 25 C2B pull-ups

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Checkout:

AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)

BTWB 

SnoRidge CF_Jules_Photobomb_By Rob W

Photo by Rob W./ Photobomb by Michelle

Events:

Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com

Results

Squat Snatch (Touch & Go) 2-2-2-2-2 & 5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m

SnoRidge CF_Jill Push-up_by Rob WSquat Snatch (Touch & Go) 2-2-2-2-2

Squat Snatch (Touch & Go) 2-2-2-2-2

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5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Up (Deficit) Hands on 25# plates
Run 400m

BTWB

Atlantic Individual Report: Day 1

South Individual Report: Day 1

Results 

Results cont

Strict Handstand Push-ups : 5x Max Rep & 3 RFT: Row (calories), Deadlifts and Wall Balls

SnoRidge CF_M Row_by Rob WStrict Handstand Push-ups : 5x Max Rep

Strict Handstand Push-ups 5x Max Rep

Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.

BTWB

3 RFT: Row (calories), Deadlifts and Wall Balls

3 rounds for time of:
30 Row (calories)
15 Deadlifts (225#/155#)
30 Wall Balls(20#/14#)

BTWB 

Tune in starting tomorrow on the CrossFit Games live stream for the first weekend of Regionals competition.

Live coverage of the regionals begins Friday morning!

CrossFit Games Update: Atlantic Regional Preview

CrossFit Games Update: South Regional Preview

Results

Results cont

EMOM for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3" & Pt. 2 AMRAP: DU and T2B

Hang CleansEvery 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans

Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load

* Perform both as a complex (linked as a set).

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Pt. 1 “Test 3”

As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.

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3 Min. After Completing “Test 3”:

Pt. 2 AMRAP: DU and T2B

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars

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What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).

CrossFit Games Update: Atlantic Regional Preview

Results

Results cont

SNORIDGE CROSSFIT