Pre Workout / Skill – Page 162

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#)

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Photo by @robcwilson

Athletes Gear Up For Granite Games and The CrossFit Lowlands Throwdown

OCR Champ Hunter McIntyre to Get “Wild Card” Invite to the CrossFit Games?

Results
Results cont

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

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1/2 Murph

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

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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.

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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

Advanced RX: EMOM for 7 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 7 mins.

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Advanced RX: EMOM for 7 mins: Squat Clean Thruster & FT: Thrusters, Muscle-ups and Handstand Push-ups

Advanced RX Class:

EMOM for 7 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 7 mins.

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FT: Thrusters, Muscle-ups and Handstand Push-ups

For time:
21 Thrusters (95#/65#)
7 Muscle-ups
15 Handstand Push-ups
15 Thrusters
5 Muscle-ups
11 Handstand Push-ups
9 Thrusters
3 Muscle-ups
7 Handstand Push-ups

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Photo by @robcwilson

Results

Overhead Squat: 3-3-3 & Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

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Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars

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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.