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Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMReps 7 mins: Ground To Overheads and Bar Muscle UpsAs many reps in 7 mins as you can of:
Ground To Overhead (135#/95#) for 3 mins
Rest 1 min
Bar Muscle Ups for 3 mins
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.
Deadlift: 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 400m
8 Deadlifts (225#/155#)
7 Handstand Push-ups
Photo by @robcwilson
Final 2019-2020 CrossFit Games Season Calendar Coming June 1
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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
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1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pullAs Team of 2 complete 2 rounds for time of:
60 Thrusters (95#/65#)
400m Team Run
60 Push-up (hand release)
400m Team Run
60 Sumo Deadlift High-pulls (95#/65#)
* Run 400m together as a team.
** One barbell per team, one works while one rests (except for run)
Post total time.
Photo by @robcwilson
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-barsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars
Photo by @robcwilson
Murph: Our annual Memorial Day Murph workout is this Monday! Hours will be limited on Monday 5/27 to only the below class times. All other classes are cancelled on Monday.
As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
How We Would Fix The System (OPINION)
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