May 292015
 

For Time:
60 Calorie Row
50 Wall Ball (20/14)
40 DU (3:1 Singles)
30 Pull-Ups
20 Box Jump-Overs (24/20)
10 HSPU

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May 272015
 

A. 10 MIN to EST 3RM Front Squat

B. 6 Rounds For Time:
10 Front Rack Barbell Lunges (Alternating Legs) – 115/75
10 T2B
10 Bar-Over Burpees

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May 262015
 

A. Tabata Plank Holds, 6 Rounds of 20 SEC ON / 10 SEC OFF:
FLR Hold
Side Plank [L]
Side Plank [R]

B. 16 MIN AMRAP, 1 MIN STATIONS:
Row (Max Calorie)
Push Press – 75/55
Sit-Ups
REST

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May 252015
 

A. 10 MIN EMOM: 1 Clean [For Load – Build up to a 1RM]

B. 8 MIN AMRAP:
Round 1 = 20 Cleans (75/55) + 30 DU (3:1 Singles)
Round 2 = 20 Cleans (95/65) + 30 DU (3:1 Singles)
Round 3 = 20 Cleans (115/75) + 30 DU (3:1 Singles)
Round 4 = 20 Cleans (135/95) + 30 DU (3:1 Singles)
Round 5 = AMRAP Cleans (155/115)
Score is Total Reps completed in time-allowed.

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May 242015
 

Gym opens @ 7:30AM, Event starts @ 8:00AM. Athletes, please arrive early to warm-up.

There will be no other classes or Child Care today due to the holiday.

This event is open to the public – Bring your friends and family to participate!

For Time:
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.

Compare to 26-May-2014

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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. ~ CrossFit HQ, First posted 18 August 2005