MURPH

CrossFit Empire South – CrossFit

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Metcon

“Murph” is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

220527 (Murph Today at 5:30pm)

CrossFit Empire South – CrossFit

5:45am, 9:15am, and 12:00pm Classes will follow the regularly scheduled workout.
No 4:30pm Class Today.

Murph – Warm Up on your own at 5pm. First Heat will begin at 5:30pm!!! See Saturday’s WOD for Murph Details.

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Metcon

Metcon (Time)

RX

5 rounds for time (15 Min. Time Cap):

63 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

– Athletes must step down from the top of the box.

INTERMEDIATE

5 rounds for time:

1:00 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (65/95 lb)

– Athletes must step down from the top of the box.

BEGINNER

5 rounds for time:

63 single-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

– Athletes must step down from the top of the box.

Skills

Metcon (No Measure)

Post-workout:

2 sets:

1:00 hip extensions

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.

220525

CrossFit Empire South – CrossFit

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Skills

Metcon (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy 5-rep DB snatch/arm

– Complete 5 consecutive reps on one arm, then 5 more on the other.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

INTERMEDIATE

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

BEGINNER

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups

220524

CrossFit Empire South – CrossFit

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Metcon

Metcon (Weight)

RX

On a 20:00 clock:

10 rounds:

3 front squats

1:00 calories on any machine

– Increase front squat load as desired.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skills

Metcon (No Measure)

Post-workout:

On a 3:00 clock:

Max-effort plank hold