Community. Coaching. Caring. Since 2009.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Thrusters and Ball SlamsComplete as many rounds as possible in 14 mins of:
Run 200m
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* Touch and go. No drops.
3 rounds for time of:
30 Wall Balls (20#/14#)
3 Rope Climbs
* Scale 1 RC to 2 Supine RC
Photo by @robcwilson
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
7 Burpee Box Jumps (24#/20#)
30 Double Unders
7 Overhead Squats (115#/75#)
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
MurphFor 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
For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)
For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m
Work in teams of 2. Both partners run the 800 meters. 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.
Post total time. Post partner to notes.
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
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.
Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* As a team of 3. One working at a time. Run 400m as a team.
Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell SnatchesEvery 1 min for 18 mins, alternating between:
12M / 9F Row Calories
15 Wall Balls (20#/14#)
10 Alternating Single Arm Dumbbell Snatches, pick load
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Annie50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
CrossFit Athletes Prepare to Honor Lt. Michael Murphy with Hundreds of Quarter Squats, Half Push-ups
Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!
Strict False Grip Supine Ring Rows 5×4
Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)
Strict Ring Dips 5×4
Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips
5 RFT: Muscle-ups, Push Press and Air Squats5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups
