WOD 2024.05.27

Team Murph

WIth a team, for time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Weighted Murph

For time:
Run, 20/15 lbs, 1 mi
100 Weighted Pull-ups, 20/15 lbs
200 Weighted Push-ups, 20/15 lbs
300 Weighted Air Squats, 20/15 lbs
Run, 20/15 lbs, 1 mi

Entire workout with 20 lb vest

Post total time.

Partner Murph

For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2. Both partners run the 800 m, 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.

Half Murph

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

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.

Murph

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.

WOD 2024.05.25

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in

WOD 2024.05.23

Bench Press 8-6-4-2

Bench Press 8-6-4-2

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

FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

WOD 2024.05.22

Squat Clean 1-1-1-1

Squat Clean 1-1-1-1

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

AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans

Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
1 Squat Clean, pick load

WOD 2024.05.21

Deadlift 6-6-6

Deadlift 6-6-6

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

AMRAP 15 mins: Handstand Push-ups, Deadlifts and Lateral Burpees

Complete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Deadlifts, 185/135 lbs
9 Lateral Burpee (Over Barbell)

Photo by @snoridgecrossfit

WOD 2024.05.20

Push Press 2RM

Record your best Push Press 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Murph Prep: FT: Run and Rounds of Cindy Ladder

For time:
Run, 600 m
4 rounds of Cindies
Run, 400 m
3 rounds of Cindies
Run, 200 m
2 rounds of Cindies
Run, 100 m
1 rounds of Cindy

Photo by @snoridgecrossfit

Memorial Day Murph:

Monday 5/27: It’s the annual Memorial Day Murph Challenge and we are running 2 class times:

  • 9:30am
  • 10:45am
  • All other class times are cancelled

Sign up on MindBody. We will program the full, 1/2, and team version. You can wear a vest, try a new rep format, or go without a vest.

Support the Murph Challenge and rep a shirt or hat.

Results

Results cont

WOD 2024.05.16

2 RFQ: Rope Climb, Handstand Walk and Muscle-up Practice

2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins

2 RFT: Run, Hand Release Push-ups, and Rope Climbs

2 rounds for time of:
Run, 200 m
30 Hand Release Push-ups
3 Rope Climbs, 15 ft
Run, 200 m
20 Hand Release Push-ups
2 Rope Climbs, 15 ft
Run, 200 m
10 Hand Release Push-ups
1 Rope Climb, 15 ft

Photo by @snoridgecrossfit

2024 CrossFit Semifinals Livestream Schedule Announced

Europe Semifinal Sees Massive Leaderboard Shake Up on Sunday

Results