Main Workout – Page 125 – SNORIDGE CROSSFIT

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.

BTWB

Half Murph w/Full Run

For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Post total time.

BTWB

1/2 Murph

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

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.

BTWB

Photo by @robcwilson @snoridgecrossfit

To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter! When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.

Individuals may remove their face coverings when in public settings under the following circumstances:

- While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
- While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members

Starting this week 5:30am class is back to M,T,W, and Friday. Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!

Results

E2MOM for 20 mins: Rows and Power Clean & Push Jerk

Every 2 mins for 20 mins do:
Row 250m/200m
2 Power Clean & Push Jerk (Touch And Go), pick load
* Keep load moderate. Focus on technique and stance, grip, position.

BTWB

Photo by @robcwilson @snoridgecrossfit

Murph tomorrow!

Sign-up required on MindBody. Please no drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (1 spot open)
10:15-11:15am (Full)
11:30am-12:30pm (3 spots open)

Full, 1/2 or 1/4 Murph options!

Results

7 RFT: Thrusters, Toes To Bars and Med Ball Run

7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Med Ball Run (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans & Post WOD: 2 Minute Challenge: Burpees

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

5 rounds for time of:
12 Box Jumps (24″/20″)
9 Dumbbell Deadlifts (50#/35#)
6 Dumbbell Hang Power Cleans (50#/35#)

BTWB

Post WOD: 2 Minute Challenge: Burpees

As many reps as possible in 2 mins of:
Burpee

Standards:
– drop to the ground however you like
– your CHEST must touch the ground at the bottom
– stand up however you want
– jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead)
– it doesn’t matter how high you get off the ground, as long as the feet leave the ground
– the jump must be upright (ie. torso vertical while in the air)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups

Power Snatch (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.

BTWB