Friday- "MURPH"

"Murph"

For time: 

1 mile Run

  - 100 Pull-Ups

  - 200 Push-Ups

  - 300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

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.

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Thursday

for LOAD:

Hang Snatch 2-2-2-2-2
Bench Press 3-3-3
Snatch-grip Deadlift 3-3-3

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Wednesday

Robert "The Ghost" Guerrero

6 Rounds of:
   - 1 min of Rowing
   - 1 min of Burpees
   - 1 min of Double-Unders
   - 1 min Rest

*Try for as many repetitions or calories as possible of EACH exercise, not just total score. We will record totals of calories rowed, burpee repetitions and double-under repetitions. This workout, developed by CrossFit Games Director Dave Castro, is meant to simulate the metabolic demands of a boxing match.  Scoresheets will be provided for each athlete.

Robert "The Ghost" Guerrero wins his fight against Yoshihiro Kamegai.

Tuesday

Clean and Jerk: 6-6-4-4-4-4

*Making the transition from the clean to the jerk is a skill that can leave athletes feeling a little clumsy and confused. If the readjustment isn’t made smoothly, valuable energy will be spent trying to rework the grip taking away effort the athlete would otherwise focus on putting into the jerk.

Here are a few tips to make sure you don’t get caught short in this transition:

1. During the clean recovery, continue to overdrive the barbell creating a slight separation at the top. Use this separation to reposition your hands and arms to your desired jerk set-up.
2. Practice this transition as it’s own skill using just an empty barbell. If you can’t do it well with an empty bar, you probably aren’t going to do it well when you’re mid-lift with a heavier weight.
3. As you recover out of the clean, think about readjusting into a solid push pressing position for some simple imagery to help connect the shapes.

Monday

In TEAMs of 2, you and your partner will move through 5 Stations trying to score as many reps/points as possible in the following movements:

   -60 seconds of Wall Ball Shots
   -60 seconds of Rest
   -60 seconds of Push-Ups
   -60 seconds of Rest
   -60 seconds of Box Jumps
   -60 seconds of Rest
   -60 seconds of Push Press (75/53*)
   -60 seconds of Rest
   -60 seconds of Anchored Sit-Ups
   -60 seconds of Rest

With a running clock; 1 partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each Station 2 times. The total time of this WOD, including rest, is 20 minutes.

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