"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

WU:

Abs tabata of:

Russian twists

Sit-ups

Hip-ups

Hollow hold

 

Strength:

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

2) Every 90 seconds for 10 rounds, 1 back squat @ 103% of 1 RM

 

Cond:

AMRAP 16

3 HSPU

16 single arm OH DB lunges

*Every round, add +3 HSPU

 

RX: 50/35

S1: 35/25

S2: 25/15

 

WU:

3 rounds

12 KB swings

6 inch worms

 

Strength:

1) Warm up to 100% of 1RM deadlift

2) Every 2 minutes for 10 rounds, 1 deadlift at 100% of 1RM

 

Cond:

Tabata x 3 for reps:

Push-ups

TTB

Wallballs 20/14

 

S: knee pushups, K2E/sit-ups, wallballs 14/10

 

*The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Each movement in this workout will have 8 intervals