5-27-13

Memorial Day “Murph”

Let’s all take a moment to reflect on the sacrifices that our servicemen/women make everyday to protect our country. Now…..on to business……

Who is Murph??

The Hero WOD Murph, named after Navy Lieutenant Michael Murphy of Patchogue NY, who was killed in Afghanistan on June 28, 2005. This workout was one of his favorites and he named it “Body Armor.” It is now referred to as “Murph” in honor of the 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.

Select the version that is best suited to your own needs and strengths.

“Murph”
1 Mile (1600 Meter) Run/Row
100 Pull-Ups/Ring rows
200 Push-Ups
300 Air Squats
1 Mile (1600 Meter) Run/Row

“Mini Murph”
1/2 Mile (800 Meter) Run/Row
50 Pull-Ups/Ring rows
100 Push-Ups
150 Air Squats
1/2 Mile (800 Meter) Run/Row

“Smurph”
1/4 Mile (400 Meter) Run/Row
25 Pull-Ups/Ring rows
50 Push-Ups
75 Air Squats
1/4 Mile (400 Meter) Run/Row

5-26-13

Warm-Up  – 800m run

25 burpees

Skill:  – 10 min handstand push-up practice/progressions

WOD:  – 50 Thrusters for time 135/95

5-24-13

Warm Up:  – 25 burpees

25 box jumps NTE 24″

25 pullups

WOD:  – Run 3k for time (1.8 miles)

5-23-13

Warm Up:  – AMRAC 8

25 squats

20 pushups

15 pullups

Skill:  – 50 yard dash X 6

2 min rest between runs

WOD:  – 20 sets of 3 unbroken CTB chin ups for time, then “Tabata” sit ups (no pacing, max reps in each set)

5-22-13

Warm-Up:  – Row 250m

Run 400m

25 burpee pullups

Strength:  – Deadlift; build to a 5rm

  Push press; build to a 3rm

WOD:  – AMRAP 12:

Snatch @ 65% x 5

Burpees x 10

5-21-13

Warm Up:  – 2 Rounds 

400m run with medball (20/10lb)

25 situps

WOD:  – “Omar”

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

5-20-13

Warm Up:  – AMRAC 10:

10 Thrusters @ bar weight only

10 H/R pushups

10 pullups

Skill:  – Pistols

build to 30 on each leg, alternating after each rep

WOD:  – 4 rounds of:

DB snatch x 12 alternating arms

Plank burpees x 8

Run 200m 

for time.

5-18-13

Warm Up:  – 3 station warmup/ 3 rounds of  –  Rower, Double unders, Squats (45 sec at each station, then 15 sec transition)

Skill:  – 10 min HSPU or progressions

WOD:  – Push ups – 2 min

Rest 10 sec

Squats – 2 min

Rest 10 sec

Pull-ups – 2 min

Rest 10 sec

Sit-ups – 2 min

Rest 10 sec

Lunges – 2 min

Rest 10 sec

Dips – 2 min

800m run