Category: Events

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

BTWB

1/2 Murph

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

BTWB

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.

BTWB


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

Hang Power Clean 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings and Double Unders

Hang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

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

BTWB

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

BTWB

Front Squat: 7-7-7 & FT: Row then 5x Front Squats and Lateral Burpees

Front Squat: 7-7-7

Front Squat 7-7-7

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

BTWB

FT: Row then 5x Front Squats and Lateral Burpees

For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Murph!  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
Down Under, Brazil, Rogue Recap

Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational

Results
Results cont

Power Snatch 2-2-2-1-1-1 & AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Power Snatch 2-2-2-1-1-1

Power Snatch 2-2-2-1-1-1

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

BTWB

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees, pick load
9 Toes-to-bars
12 Box Jumps (24″/20″)

BTWB

Open 19.5 Photos by @robcwilson

Results
Results cont

Bench Press: 2-2-2-2-2 & AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Bench Press: 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

AMRAP 12 mins: Push Press, Med Ball Sit-ups, and Med Ball Cleans

Complete as many rounds as possible in 12 mins of:
5 Push Press (115#/75#)
6 Sit-up (medicine ball) (20#/14#)
7 Medicine Ball Cleans (20#/14#)

BTWB

Open 19.5 Photos by @robcwilson


Results
Results cont

Front Squat: 2 Rep Max & AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders

Front Squat: 2 Rep Max

Find your Front Squat 2 Rep Max.

BTWB

AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Medicine Ball Cleans (20#/14#)
20 Sit-ups
40 Double Unders

BTWB

Photo by @robcwilson

The Medicine-Ball Clean
The Open begins this week! 19.1 WOD announcement will be this Thursday at 5pm then we will program the WOD for Friday classes.  If you need to make it up you will need to go either Thursday night, Saturday or Monday before 5pm (deadline to post scores).  If you did not register for the Open then there are no makeups/redo’s.
Please coordinate in advance with Michelle or I if you need to schedule an alternate time so that we can ensure there is a judge.

CrossFit Games Open Registration:

SRCF Team Count: 29
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Sara Sigmundsdottir, Jamie Greene Set to Battle at CrossFit Strength in Depth This Weekend

Results
Results cont

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

3 RFT: Wall Balls and Bar Muscle-ups

3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU

BTWB
Photo of Darth Pull-up by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 25
Get signed up! We are up to 26 for the Open. 19.1 WOD announcement coming Feb. 21st.  If we can get enough to register we may do two Intramural Teams in the gym!
Welcome to the 2019 CrossFit Games Season

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Results
Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photo by @robcwilson

Four waves of festive fitness for the Christmas WOD yesterday (45 Santa’s Helpers)! The photo backdrop with Rob was a hit and there were so many priceless moments captured from both the workout that Rob will share soon.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:

  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED Merry Christmas!
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule
  • Monday 12/31 CLOSED
  • Tuesday 1/1 CLOSED Happy New Year’s!
  • Starting 1/2 Normal schedule

The CrossFit Open is coming! Make a New Year’s resolution to do the Open this year.
2019 CrossFit Open Dates Are Here
Results
Results cont

Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Loud and Live to Launch the West Coast CrossFit Classic

Results

Results cont

SNORIDGE CROSSFIT