CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Memorial Day Murph

*** 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

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.


Team Workout

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.


SWOD

Front Squat 3x5

Push Press 3x5


WOD

3 rounds, 1 minute rest between rounds.

10 Overhead Squats 135#/93#

15 Chest to Bar Pull Ups

20 Box Jumps 24"/20"


*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*

Whether you are participating in the workout or not, I suggest that everyone donate and buy a shirt.


SWOD

Handstand Walk 150 feet

*Sub Handstand Holds for 2 minutes accumulative (Nose and Toes)


WOD

3 rounds

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


*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*

Whether you are participating in the workout or not, I suggest that everyone donate and buy a shirt.


SWOD

Every 90 seconds for 8 rounds

Clean Pull + Hang Clean Pull + Hang Clean + Jerk

(1+1+1+1)


WOD

2 rounds

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

Thrusters 95#/63#

Double Unders


*Next MONDAY is Memorial Day Murph! We will have only 1 class at 10am.*

 

SWOD

EMOM x10

Odd - 6 Around the World (windshield wipers)

Even - 10 Pistols


WOD

4 rounds, 1 min rest between

200m Run

5 Muscle Ups

5 Power Cleans 155#/103#

SWOD

Every 90 seconds for 8 rounds.

Snatch Pull + Hang Snatch Pull + Hang Snatch

*Work up to a moderately heavy set.


WOD

15 minute time cap.

400m Run

21-15-9

Deadlift 225/153

Burpees

400m Run


Happy Birthday Kristen!!!

9am - Team Workout

In Teams of 2 complete the following.

5 rounds

400m Barbell Carry

16 Power Snatch 135#/93#

5 Rope Climbs


10am - Intro to CrossFit / Open Gym


Thin Air

SWOD

Wall Climbs x10

*Hold for 5 seconds at the top. Nose and Toes only touching the wall.


WOD

6 rounds, each round is 2 minutes in length.

100m Sprint

30 Double Unders

10 Burpees

Rest remainder of round.

Last done on 12/8/14.


AIR FORCE

SWOD

EMOM x10

Odd - 40 double unders

Even - 10 Strict Ring Dips


WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

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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