Strength:
3 Sets of –
15 Cal Row
20 Unbroken Deadlifts
*Score is weight used for deadlifts and time to complete both the Row and Deadlifts each round. There is a 4 Burpee penalty every time you drop the bar on the deadlifts. Rest as needed between rounds.*
Metcon:
AMRAP X 8 minutes
4 Power Cleans (125/185)
8 Handstand Push-ups
*At least 6 Rounds to Rx*
Read MoreMetcon:
4 Rounds
10 Back Squats (155/225)
20 GHD Sit-ups/30 sit-ups
30 Wallballs (14/20 @ 9/10ft)
*20 minute cut-off*
Read MoreStrength:
5 x 4
Push-Press
Metcon:
21-15-9
Hang Clean and Jerk (75/115)
Box Jump Overs (20/24)
*10 minute cut-off*
Read MoreHope you all have a great Memorial Day! Memorial Day is a holiday to remember those that have fallen while serving this country, so make try to keep them in your thoughts while you go about your business today and especially while doing MURPH!
“Murph”
For time:
-1 mile Run-
100 Pull-ups
200 Push-ups
300 Squats
-1 mile Run-
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.
Via CrossFit.com
*You have the class hour to complete the Workout.*
Read MoreMetcon:
12 Shoulder to Overhead (105/155)
12 Front Squats (105/155)
Run 400m
12 Shoulder to Overhead (105/155)
12 Front Squats (105/155)
Run 200m
12 Shoulder to Overhead (105/155)
12 Front Squats (105/155)
Run 400m
12 Shoulder to Overhead (105/155)
12 Front Squats (105/155)
Run 200m
*20 minute cut-off*
Read MoreStrength:
6 x 3
Overhead Squats
Metcon:
20-16-12-8-4
Toes 2 Bar
OAA Dumbbell Snatch (45/70)
*8 minute cut-off*
Read MoreMetcon:
6 Rounds
25 Sit-ups
15 Cal Row
6 Clean andJerks (125/185)
*20 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 10 Burpees Over the Bar
Even- 10 Deadlifts
Metcon:
AMRAP X 8 minutes
4 Strict Handstand Push-ups
8 Pistols
*At least 7 Rounds to Rx*
Read MoreMetcon:
4 Rounds
30 Thrusters (65/95)
20 Chest 2 Bar Pull-ups
10 Dumbbell Power Cleans (35/55)
*24 minute cut-off*
Read MoreStrength:
EOMOTM x 12 minutes
3 Squat Snatch
Metcon:
-Start w/ 100 Double-Unders-
21-15-9
Ring Dips
Power Snatch (75/115)
-End w/ 100 Double-Unders-
*10 minute cut-off*
Read More