CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Memorial Day Murph

*** 9am Class Only ***

*** We will be cooking out afterwards. Bring your favorite foods and or beverages. ***

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

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.

Last done on 5/25/15.

Team Workout

9am - Team Workout

In teams of 2 complete the following.

400 meter Run

20 Clean & Jerks 185#/123#

400 meter Run

30 Front Squats 185#/123#

400 meter Run

40 Lateral Burpees over the barbell

400 meter Run

10am - Open Gym

2016 Regional WOD 7


21 Thrusters 95/63#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climbs


Deadlift 5,5,5 (50,60,70%)


4 rounds for time:

400 meter Run

40 Overhead Lunges 45#/25#

20 Push Ups with feet on plate (HANDS & CHEST ONLY TOUCH the GROUND)



2 Power Cleans + 2 Jerks @50%  (focus on SPEED!)

Accumulate 2 minute L-Sit Hold


Power Snatch 4,4,4

Hang Power Snatch 3,3,3

Hang Squat Snatch 2,2,2

Squat Snatch 1,1,1

*Each set should be challenging and increasing in weight.

*However strive for ZERO missed reps. Rest as needed between sets.


3 rounds, rest 2 minutes between each round

10 Muscle Ups

20 Thrusters 135/93#

30 Cal Row


100 GHD Situps

100 Back Extensions

200 Double Unders



Odd - 5 Power Cleans @50% of Max (focus on speed through the middle)

Even - 5 Strict Handstand Push Ups


In Teams of 2-3, 15 minute AMRAP

2 Power Cleans 185#/123#

30 feet Barbell Carry on back

5 Back Squats

*Complete one round then switch.


Power Snatch + Hang Power Snatch  (1+1)

2@50%, 2@55%, 2@60%, 3@65%

The Other Total

After a proper warm up you have 3 attempts at each lift to find your 1 rep max. Score is total weight of each max lift combined.

Squat Clean

Bench Press

Overhead Squat

Last done on 5/6/15.


800 meter Run

30 Wall Balls

30 Burpees

400 meter Run

30 Burpees

30 Wall Balls

800 meter Run


Weighted Pull Ups 5x5 across

*Choose a challenging weight and use it for all 5 sets.

30 Strict Toes to Bar

Swinging Annie



Odd - Deadlift+Hang Clean Pull+Hang Clean+Jerk (1+2+1+2)

Even - 50 Double Unders



Kettlebell Swings 55#/35#

Sit Ups

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