WU:

Run 2 laps

 

Strength:

1) Warm up to about 85% of 1RM front squat

2) Every 90 seconds for 10 rounds, 1 front squat @ ~85% of 1RM

 

Cond: 3 Rounds for max reps

1 minute on, 20 seconds off of:

Row Cals

Box overs

HSPU

TTB

 

1) Hip circle work

 

2) Crossover symmetry

 

3) EMOM 10

1 strict pull-up with max weight

 

4) Make-ups/open gym

WU:

3 rounds

10 PVC OHS

10 supermans

 

Strength:

1) Warm up to about 85% of 1RM back squat. *No sticking point in squat, fluid movement 

2) Every 90 seconds for 10 rounds, 1 back squat at ~85% of 1RM 

 

Cond:

3 rounds

15 hang power cleans

15 lateral burpees over the bar

 

*12 min. time cap

 

RX: 135/95

S1: 95/65

S2: 65/45

WU:

Row 250m

20 good mornings

20 push jerks

 

Strength only:

1) Warm up to about 85% of 1RM strict press. *No sticking point in press, fluid movement

2) Every 90 seconds for 10 rounds, 1 strict press at ~85%

 

3) Warm up to about 85% of 1RM deadlift. *No sticking point in deadlift, fluid movement

4) Every 90 seconds for 10 rounds, 1 deadlift at ~85%

"Murph"

For time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

 

RX: with weight vest 20/14

S: no vest

*Option to do half Murph or partner Murph as well

 

In memory of Navy Lieutenant Michael P. Murphy of Patchogue, NY. who was killed in Afghanistan on June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. This workout was one of his favorites and he had named it "Body Armor." It was renamed to "Murph" to honor him and has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day. 

For time:

200 partner wall balls

*Every drop= 2 synchro burpees

 

WU:

3 rounds

10 split squats

5 hang squat snatches

 

Strength:

1) Warm up to 103% of 1RM front squat

2) Every 2 minutes, 1 front squat @ 103% of 1RM

 

Cond:

For time

Row 1K

Run 1 mile

 

1) Hip circle work

 

2) Crossover symmetry

 

3) EMOM 10

1 strict pull-up with max weight

 

4) Make-ups/open gym

WU:

20 jump squats

20 RDLs with bar

20 hollow rocks

 

Strength:

1) Warm up to 103% of 1RM deadlift

2) Every 2 minutes, 1 deadlift @ 103% of 1RM

 

Cond:

EMOM 8

30 DU/60 SU

ME burpees

 *score= total burpees

WU: 3 rounds

10 PVC power snatches

10 PVC pass throughs

10 PVC OH squat

 

Strength:

1) Warm up to 103% of 1RM strict press

2) Every 90 seconds for 10 rounds, 1 strict press @ 103% of 1RM

 

Cond:

"Angie"

100 pull-ups

100 sit-ups

100 push-ups

100 air squats

 

Partition the reps as needed.

Time cap= 25 minutes