WOD

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...
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Warm-Up2:00 Bike, Row, Ski3 Rounds:10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/SkillBack Squat5-5-5-5 @75% WOD 21-15-9 Burpees over DBAlternating DB snatches 50/35Toes to bar
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Learn More About Murph Here Memorial Day Weekend Schedule: Saturday – Murph 8:30 & 10:00 Sunday – Closed Monday – Closed Warm-Up 3 Sets: 20 Mountain Climbers10 Lunges6 Dynamic Pigeons8 Reverse Snow Angels WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
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Holiday Schedule: Saturday – Murph 8:30 am & 10:00 amSunday – ClosedMonday – Closed WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.
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Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Walking Lunges10 Ring Rows20 Banded Pull-aparts5 Bottoms up KB Press WOD EMOM For 24 Minutes (6 Sets): Station 1 – Dips x 5-10Station 2 – Supine Barbell Row x 6Station 3 – Ski x 10/8 CaloriesStation 4 – KB Goblet Reverse Lunge x 10
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Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 20 Alternating Leg Single Unders10 Pineapple Pickers:15 Goblet Squat Hold10 Ring Rows Strength/Skill 3 Sets: 5 Strict HSPU or Unsupported Seated Press3 Broad Jump14 Alternating Pistols WOD Four Rounds For Time: 5 Hang Power Cleans 135/957 Front Squats21 Double-Unders
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