“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

Warm-Up 3 Sets: 10 PVC OHS Squats10 Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 5 Reps, Weight by feel OR Front Squat x 5 Reps, Weight by feel WOD Complete 6 Rounds For Time: 5 Hang Power Cleans 155/10510 Front Squats 155/105 Sweat class Warm-up 2X:30 jog:15 plank3 inchworms WOD 5 min. AMRAP 10 air squats15 sit-ups20 double unders/40 singles Rest 2min. 5min. AMRAP 10 push-ups15 mountain climbers20 jumping jacks Rest 2min.Then, complete one set of each movement for two rounds.Read more