Category: Pre Workout / Skill

Murph

Murph

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

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 or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

BTWB

Photos by @robcwilson

Today was a great SRCF Community turnout for our annual Murph Challenge. With perfect weather for Memorial Day we had over 60 people turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this Thursday at 6pm. There are currently 5 going to sign up and room for more! Let us know if you want to sign up.

  • Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
  • Ages: 10-15 only
  • Class times: Tues/Thurs @ 6pm
  • Coach: Jessika
  • Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.

Update Studio: Fraser Looks Ahead to Games

Results
Results cont

Advanced RX: Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches & Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

Advanced RX Class:

Power Snatch 1 Rep

Power Snatch 1 Rep

Use the heaviest weight you can for each set.

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5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches

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Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

As a Team of 2 complete 10 rounds for time of:
10 Assault Bike Calories
50 Ft. Kettlebell Farmer Carry (Choose Load)
* Alternate full rounds (5 total each)

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Photo by @robcwilson

Results

Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

Power Snatch 1 Rep

Power Snatch 1 Rep

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

BTWB

5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

5 rounds for time of:
10 Deadlifts, 225/155 lbs
10 Dumbbell Snatches, 50/35 lbs
10 Handstand Push-ups
10 Dumbbell Snatches, 50/35 lbs

BTWB

Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

BTWB

15-12-9: Lateral Burpees, Box Jumps and Power Cleans

15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)

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Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

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Photo by @robcwilson

Memorial Day 5/29 Schedule:

Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.

  • 0830 class (Full)
  • 0930 class (Full)
  • 1030 class (still some open slots)
  • Show up at 1030 if you didn’t sign up!
  • NO 5:30AM or any PM Classes!

Pacific, Central and California coverage all weekend!

More pec tears in each region this weekend from Event 2.  It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.

Khan Porter Suffers Pec Tear in Warm-ups, Still Competing

Results

Results cont

Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max.
* From rack. Use new mats in case of drops.

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3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 2/1.5 pood
12 Chest-to-bar Pull-ups
KB (70#/53#) Choose C2B or MU version

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Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max

BTWB

Choose C2B or MU version:

3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (70#/53#)
12 Chest-to-bar Pull-ups

BTWB

3 RFT: Runs, Kettlebell Swings and Muscle-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (70#/53#)
7 Muscle-ups

BTWB  

Photo by @robcwilson

Regionals week 2 has begun in the Pacific with Tia-Clair Toomey vs. Kara Webb and it’s shaping up to be a close battle already.

Five Things to Watch in California

Five Things to Watch in the Pacific

Results

Results cont

Lifting: Hang Power Cleans and Rope Climbs & Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks

Lifting: Hang Power Cleans and Rope Climbs

Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Rope Climb 5×2 at 1x bodyweight

* Alternate HPC sets with 2 rope climbs, scale to 1 RC, or Rig Footlock Practice, or 4 Supine RC

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Chipper: Double Unders, Wall Balls, Row, Hang Power Cleans and Push Jerks

For time:
100 Double Unders
80 Wall Balls (20#/14#)
60 Row Calories
40 Hang Power Cleans (115#/75#)
20 Push Jerks (115#/75#)

BTWB  

Photo by @robcwilson

Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback. (6pm is the current leader)

  • Dates would be 30th May, 1st, 6th, 8th, 13th, 15th, 20th, and 22nd of June
  • Ages: 10-15 only
  • Class times: Tues/Thurs TBD!
  • Coach: Jessika
  • Cost: $120 for 4 week session / 8 classes (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.

If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.

Sick of Silver: Tia-Clair Toomey Wants to Win

Results

Results cont