WOD
THIS WEEK’S WORKOUTS!
This page is updated weekly, so make sure to check back in to checkout the daily workouts.
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“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile RunIn 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.
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Metcon
EMOM 15 (alternating)
15 Abmat sit-up
15 Push press 75/55
30 Unbroken double-under -
Strength
Back squat week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95%Metcon
Tabata calorie row
rest 1 min
Tabata box jump 24/20" -
Strength
Bench Press week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95%Metcon
AMRAP 10
10 Wall ball AHAP
10 Russian twist 25/15lb -
Strength
Deadlift week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95%Metcon
AMREP 8
5,10,15 etc Burpee
DB snatch 50/35lb -
“Tommy V”
For time:
21 Thrusters 115/75
12 Rope Climbs 15'
15 Thrusters 115/75
9 Rope Climbs 15'
9 Thrusters 115/75
6 Rope Climbs 15'Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.