“Murph”

• 1 Mile Run
• 100 x Pull-ups
• 200 x Push-ups
• 300 x Squats
• 1 Mile Run

Wear a 20/14lb weight vest.

Scaling options will be available and discussed in person by the coach. Get here and get after it to start the holiday weekend out right!

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served. 

Strength/Skill:

5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE

Metcon:

AMRAP 18 Minutes
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes

Strength/Skill:

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.

Metcon:

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike

Strength/Skill:

14 Barbell Back Rack Forward Stepping Lunge @ 6/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 6.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 7.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8.5/10 RPE
*7 each leg.

Metcon:

3 Sets:
800m Run (with vest)
-rest 2 minutes b/t sets-

3 Sets: (with vest)
20 Pull Ups
40 Push ups
60 Air Squats
-rest 3 minutes b/t sets-

Saturday Partner WOD!!

Teams of 2:

2 Rounds Each:

• 250m Row/Ski

4 Rounds:

• 200m Relay Run (together)
• 8 x P. Cleans (185/125 -you go/I go)
• 16 x Burpee-over-bar (sets of 4)

2 Rounds Each:

• 250m Row/Ski

4 Rounds Each:

• 12 x DB Hang Snatch (50/35)
• 12 x Box Jump-overs (Step-down)
• 3 x Wall walks

2 Rounds Each:

• 250m Row/Ski

Strength/Skill:

20 Back Squat @ 5/10 RPE

-rest as needed-

10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE

Metcon:

10 sets (1 set every 3 minutes)
14/12 Calorie Echo Bike
14 Jumping Split Lunges (total)
7 Front Squats (135/95)

Strength/Skill:

10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE

Metcon:

2 Sets:
30/24 Calorie Row
10 Dumbbell Snatch (100/70)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
20 Burpee Box Get Overs (48/40)
-rest until 15:00-

Strength/Skill:

5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.

Metcon:

AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)