Category: Video and Media

Murph & ½ Murph

Murph

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

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

½ 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

Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.

Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend

Results

Overhead Squat 5-5-5 & AMRAP 15 mins: Double Unders, Row and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

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AMRAP 15 mins: Double Unders, Row and Overhead Squats

Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)

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Photo by @rocwilson @snoridgecrossfit

Watch Week 1 Semifinals Coverage

Results

Back Squat 6-6-6-6 & AMRAP 12 mins: DB Thrusters and Rope Climbs

Back Squat 6-6-6-6

Back Squat 6-6-6-6

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

BTWB

AMRAP 12 mins: DB Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd

BTWB
Photo by @robcwilson @snoridgecrossfit

Ready for Rope Climbs? You Have Options

It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.

BASKET | WRAPPING

HOW TO CLIMB A ROPE 101!

E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.
* As a complex

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8 RFT: Box Jump Overs and Power Cleans

8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)

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Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

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Photo by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31st

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

CrossFit Games:  The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.

How to Watch the 2021 Semifinals

Results 

Results cont

Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold

Bench Press 2-2-2

Bench Press 2-2-2

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

BTWB

3 RFT: Muscle Ups and Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round

BTWB

Checkout: Plank 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

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Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves TBD
  • 1/2 Murph and Full Murph options
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Clean & Jerk 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

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21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!

BTWB

Photo by @robcwilson @snoridgecf

Quarterfinals: A Cross-Continental Comparison of Scores

Results

Results cont

Front Squat 1-1-1 & FT: Dumbbell Thrusters and Run

Front Squat 1-1-1

Front Squat 1-1-1

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

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FT: Dumbbell Thrusters and Run

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m

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Photo by @robcwilson @snoridgecrossfit

My Postpartum Fall: Speaking Up by

Results

Results cont

Lifting: Deadlifts and Strict Pull-ups & AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Lifting: Deadlifts and Strict Pull-ups

Deadlift 5-5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5-5, using heaviest weight per set
* Alternate sets

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AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/105#)
12 Hand Release Push-ups
15 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Memorial Day Murph is around the corner! 5/31

How Murph Became the Most Legendary Fitness Challenge Ever

“It was very unifying and brought all kinds of people together. It wasn’t a race. It was just going out and suffering together for Memorial Day and thinking about the people that have sacrificed everything.”

READ MORE

Results

Results cont

Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch & Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch

As a Team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Burpees
10 Power Snatches (95#/65#)
* Alternate each movement with your partner

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Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
Run 100m
10 Power Snatches (95#/65#)
10 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Announces Semifinals Reseeding; Toomey Competing at MACC

Results

Squat Clean Thruster 1-1-1 & AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Squat Clean Thruster 1-1-1

Squat Clean Thruster 1-1-1

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

BTWB

AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

New online pairs competition from CrossFit:

  • The CrossFit PairUP ThrowDOWN
  • May 20 – May 24
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • One workout to complete any time between Thursday and Monday
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

CrossFit Announces New Online Competition, More Community Events Going Forward

Any teams that want to sign up and participate in the CrossFit PairUP ThrowDOWN from May 20-24 are free to do so and I will program the WOD in class as a Team option. Note: You must sign up and register to participate.

Results

SNORIDGE CROSSFIT