Community. Coaching. Caring. Since 2009.
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Alternating Dumbbell Snatches and Toes-to-barsFor time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
Photo by @robcwilson
Skill practice: Muscle-ups, Rope Climbs3 practice rounds of:
Muscle-ups
Rope Climbs
Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.
AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-upsComplete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
* Complex. Use mats. 1PC +1HPC
5 RFT: Power Cleans, Push-ups, Air Squats and Run5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.
Photo by @robcwilson
CrossFit Releases Rosters for 10 of 14 Games Teams
Results
Results cont
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#)
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
Results cont
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)
Results
Results cont
Hang Power Clean 3-3-3-1-1-1Hang Power Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders
Photo by @robcwilson
Mastering Murph with 50 rounds of 2/4/6
Results
Results cont
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate DL and Hollow Rock
AMRAP 20 mins: Deadlifts, Box Jumps and RunsComplete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
14 Box Jumps (24″/20″)
Run 400m
Photo by @robcwilson
Sign up for a Murph spot this Monday! Waves are filling fast.
Murph: We will be running our annual Memorial Day Murph workout this coming 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
CrossFit Deactivates Instagram and Facebook Accounts
Front Squat: 7-7-7Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Murph! We will be running our annual Memorial Day Murph workout this coming 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
Down Under, Brazil, Rogue Recap
Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational
