60 Calorie Row
50 Wall Ball (20/14)
40 DU (3:1 Singles)
20 Box Jump-Overs (24/20)
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.
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!
1 mile Run
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
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