2402 W. New Orleans St
Broken Arrow, OK 74011
*** 10am Class Only ***
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.
1 mile run
100 Pull Ups
200 Push Ups
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.
9am - Team Workout
In Teams of 2 complete the following.
AMRAP in 20 minutes
10/7 Calories Rowed (we might sub in SDHP 75/53 if we run out of rowers)
20 Wall Balls
30 Double Unders
Teammate #1 will complete a round, while teammate #2 rests. Then teammate #2 will complete a round, while teammate #1 rests.
Teammates will continue alternating rounds until time expires.
10am - Intro to CrossFit / Open Gym
*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*
**Following the workout we will be cooking out. Bring your favorite dish or beverages, we will have the grill fired up and chicken bites galore!**
Whether you are participating in the workout or not, CLICK on this link to donate and buy a shirt from the Murph Foundation.
Front Squat 3x5
Push Press 3x5
3 rounds, 1 minute rest between rounds.
10 Overhead Squats 135#/93#
15 Chest to Bar Pull Ups
20 Box Jumps 24"/20"
Whether you are participating in the workout or not, I suggest that everyone donate and buy a shirt.
Handstand Walk 150 feet
*Sub Handstand Holds for 2 minutes accumulative (Nose and Toes)
10 Kettlebell Snatches Left Arm 55#/35#
40 feet Overhead Lunges Left Arm 55#/35#
10 Kettlebell Snatches Right Arm 55#/35#
40 feet Overhead Lunges Right Arm 55#/35#
Rest 1 minute
Every 90 seconds for 8 rounds
Clean Pull + Hang Clean Pull + Hang Clean + Jerk
Perform MAX rep in 1 minute at each station with 1 minute rest between each station. Score is total reps combined.
Sumodeadlift High Pull 95#/63#
Toes 2 Bar
*Next MONDAY is Memorial Day Murph! We will have only 1 class at 10am.*
Odd - 6 Around the World (windshield wipers)
Even - 10 Pistols
4 rounds, 1 min rest between
5 Muscle Ups
5 Power Cleans 155#/103#
Every 90 seconds for 8 rounds.
Snatch Pull + Hang Snatch Pull + Hang Snatch
*Work up to a moderately heavy set.
15 minute time cap.
400m Barbell Carry
16 Power Snatch 135#/93#
5 Rope Climbs
Wall Climbs x10
*Hold for 5 seconds at the top. Nose and Toes only touching the wall.
6 rounds, each round is 2 minutes in length.
Rest remainder of round.
Last done on 12/8/14.
Odd - 40 double unders
Even - 10 Strict Ring Dips
With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.
20 Sumo-deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.
Last done on 10/23/13.
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2402 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - email@example.com
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