5/27/17

Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*****
From CrossFit.com in 2005:
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.

5/8/17

WOD (2/6/17 retest)
3 rounds with no rest between rounds (18 min total).
1 min max reps double unders.
2 min max reps muscle ups.
3 min max reps air squats.
*Sub jump tucks for DUs.
*Sub CTB pullups, pullups, or ring rows for MUs.
*****
Post WOD STRENGTH:
IMMEDIATELY after the Wod ends a second clock will start. 12 min to find 1RM deadlift. 
 *Must lower barbell to the ground after a successful lift--no drops allowed.
*****
For seasoned members the goal should be 100 DUs and 100 squats per round. MUs should be over 10 pre round.
Photo Credit: Sandro Art & Photography