If you have been to the gym the past couple weeks you’ve probably heard your friends talking about Murph. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete?”. Below are some helpful tips to help make this Saturday’s Murph workout enjoyable. First, here’s a little about the workout: History Murph was originally posted on CrossFit.com on August 18th, 2005. The description read: 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...Read more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 10-10-10 65% WOD Four rounds for time: 250 Meter Row or Ski10 Burpees over the Bar8 Power Snatches 95/65Read more

WOD Teams of two, one person working at a time: 60 Cal bike60 Power cleans60 DB Pull throughs60 DB Push press60 Cal skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows20 Mountain climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 20 Air squats15 Sit-ups10 KBS 70/53Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Bottoms-up KB press x 8 Reps/armReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel WOD 4 Sets for max reps: :30 Row or ski, cals:30 rest:30 Double-unders:30 rest:30 Burpees:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Bench press10 Box step-downs10 Sit-ups Strength/skill 4 sets, not for time: Strict HSPU/Seated BB press x 5Farmer carry x 100 metersV-ups or tuck-ups x 10 WOD 5 Rounds for time: 20 Push-ups10 Back rack reverse lunges 95/65Read more