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“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.” – CrossFit.com
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Memorial Day Weekend Schedule: Saturday: “Murph” 8,9, & 10 AM Sunday: Closed Monday: Closed Dungeness & Octopi Strength/Skill Overhead Squat 5-5-5-5 Build Throughout WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters, one rower per team) OR Bike 220/200 Calories (Switch every 10 calories, one bike per team)
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Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 Build Throughout WOD Complete 5 Rounds for Time: 10 KBS 70/53 10 Goblet Squats 20 Straight Leg Sit-Ups 12 Minute Time Cap
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Strength/Skill Dungeness Complete 7 Sets of: 1 Power Clean + 4 Front Squats @ 80% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 3 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete the Following for Time: 1,000 Meter Row 30 Deadlifts 225/155
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Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Rope Climbs x 2-3 Reps or Rope Pulls from ground x 3 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press WOD 10 Minute AMRAP: 10 Burpees Over the Bar 10 Push-Press 115/80 20 Double-Unders
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