MURPH

 Today, we honor Lt. Michael P. Murphy

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

Murph is a challenging workout that honors  Michael Murphy. If you saw the movie Lone Survivor, you know all about the Michael Murphy story. Murph first appeared on the crossfit.com site on 8/18/2005. Here is the explanation from CrossFit:

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.

We honor those who gave all.

FUNday

Complete for TIME:

 20 Pull-UPs

 40 Push-UPs

 60 Squats

1 Mile RUN

 20 Pull-UPs

 40 Push-UPs

 60 Squats

Tuesday…

Thursday

6 Rounds for TIME of: 

 10 DB Snatches (70/50)

 10 Bench Press (185/95)

WTF? 5,529 Burpees in 12 Hours

Wednesday

50-40-40-20-10 reps for TIME of:

  KB Swings (53/35)

  Situps 

Tuesday

Back Squat: 10-10-5-5-5

Tricep Kickbacks: 10-10-10-10

GHD Situps: 10-10-10-10

Patrick Mahomes - FUNDAMENTALS 

Watch: 2021 CrossFit Semifinals 

Monday

 

Partner up & take on the

 CrossFit PairUP ThrowDOWN.

For time, as pairs: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters  20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min.

Rx'd (54 and under) Women: 125-lb. deadlift, 55-lb. thruster Men: 185-lb. deadlift, 75-lb. thruster