CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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

WOD

21 Thrusters 95/63#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climbs


SWOD

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

WOD

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)


EXTRA

EMOTM x10

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


Accumulate 2 minute L-Sit Hold


WOD

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.


WOD

3 rounds, rest 2 minutes between each round

10 Muscle Ups

20 Thrusters 135/93#

30 Cal Row


SWOD

100 GHD Situps

100 Back Extensions

200 Double Unders

SWOD

EMOTM x12

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

Even - 5 Strict Handstand Push Ups


WOD

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.


EXTRA

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.


WOD

800 meter Run

30 Wall Balls

30 Burpees

400 meter Run

30 Burpees

30 Wall Balls

800 meter Run


SWOD

Weighted Pull Ups 5x5 across

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

30 Strict Toes to Bar


Swinging Annie

SWOD

EMOTM x12

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

Even - 50 Double Unders


WOD

50-40-30-20-10

Kettlebell Swings 55#/35#

Sit Ups


Page 1 of 163

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit