CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Memorial Day

***9am Class Only***


WOD

"Murph"

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.

Last done on 5/29/17.

**If you would like to donate to the MURPH FOUNDATION you can do so by clicking this link HERE.


Team Workout

9am - Team Workout

In teams of 2 complete the following.

20 minute AMRAP

50 Calories Rowed

50 Overhead Lunges 95#/63# (not walking)

50 Ring Dips

50 Burpee Box Overs 30"/24" (hands are allowed)

SWOD

EMOTM x10

Odd - 4 Broad Jumps 6'/4'

Even - 30 Double Unders


WOD

100 Power Cleans 135#/93#

*Every minute on the minute and begin with 4 Burpees.


SWOD

Bench Press 3x10

Banded Good Mornings 3x20


WOD

NOT FOR TIME.

3000 Meter Row

300ft Handstand Walk

150 V-Ups


SWOD

EMOTM x10

Odd - 5 Box Jumps (high)

Even - 5 Strict Pull Ups


WOD

30 Med Ball Cleans

1 Rope Climb

25 Med Ball Cleans

2 Rope Climbs

20 Med Ball Cleans

3 Rope Climbs

15 Med Ball Cleans

4 Rope Climbs

10 Med Ball Cleans

5 Rope Climbs


SWOD

Dumbbell Box Step Ups 3x10 (each leg)

Dumbbell Shoulder Press 3x10 (each arm)


WOD

5 Rounds, Each Round is 2 Minutes in Length.

100 Meter Run

10 Sumo-deadlift High Pulls 95#/63#

20 Double Unders

*MAX Double Unders on Last Round.


REV LIMITER

SWOD

EMOTM x8

Power Snatch + Hang Squat Snatch (1+1)


WOD

4 Rounds, Rest 1 Minute Between Rounds.

400 Meter Run

20 Pull Ups

20 Wall Balls

*After completing the 4th Round take 5 Minutes to find MAX Hang Snatch.


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

12 Minute AMRAP

10/7 Calories Rowed

15 Wall Balls

5 Med Ball Burpees


Rest 2 Minutes, then 12 Minute AMRAP.

10/7 Calories Rowed

15 Ball Slams


SWOD

Bench Press 5,3,3,3,3 (50,60,70,80,85%)

Deadlift 5,3,3,3,3 (50,60,70,80,85%)

 

WOD

20 Minute Time Cap

800 Meter Run

50 Alternating Dumbbell Snatches 50#/35#

50 Burpees

800 Meter Run

50 Dumbbell Overhead Lunges 50#/35#

50 Toes to Bar

800 Meter Run


SWOD

EMOTM x10

Odd - 5 Box Jumps (High Box)

Even - 100 Meter Run


WOD

0-5 Minutes - 400 Meter Run, 2 Rounds of DT @ 115#/83#

5-10 Minutes - 400 Meter Run, 2 Rounds of DT @ 135#/93#

10-15 Minutes - 400 Meter Run, 2 Rounds of DT @ 155#/103#

15-20 Minutes - 400 Meter Run, 2 Rounds of DT @ 185#/123#

*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead


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