Warm-Up 3 Sets: 5 DB Strict Press, Each Arm3 Inchworms20 Jumping Jacks Strength/Skill Push Press 10 Minutes to build to a heavy single WOD 12 Minute AMRAP: 8 DB Push Press, Right Arm 50/358 DB Push Press, Left Arm12 Burpees16 Sit-UpsRead more

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead more

Warm-Up 3 Sets: 10 Empty Barbell Deadlifts10 Pineapple Pickers3 Inchworms Strength/Skill Deadlift 10-8-6-4 Weight By Feel WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Sweat Class Warm-up 3 Sets: 20 jumping jacks:15 plank hold10 banded bow and arrow WOD 3 Minute AMRAP 5 deadlifts5 hang cleans5 push press Rest 3 min. 3 Minute AMRAPRow or bike for caloriesOr 500 meter run Rest 3 min. 3 Minute AMRAP 10 lunges10 plank jacks5 burpeesRead more

Warm-Up 3 Sets: 100 Meter Jog10 20 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 @ 20X1Deficit Push-ups x 10 RepsTuck Hold or Hollow Hold x :15 – :30 WOD Complete 4 Rounds For Time: 25 KBS 50/3525 Sit-UpsRead more

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