5/27/19 MURPH

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.

 

 

1 Mile Run

100 Pull ups

200 Push Ups

300 squats

Team options! 

Teams of 2 or 3. One person working at a time to complete the required number of each move. 

WOD can partitioned. Recommended partition is

20 rounds of

Cindy 5 pull ups, 10 pushups, 15 air squats

Mini-Murph is also an option if you want to go as an individual

Run 800 (Or Mile if you like to run)

50 Pull ups

100 Push-ups

150 Air Squats.

Run 800m

Partition into 10 Rounds of Cindy or go straight through. 

Feel free to hang out after. Bring a cooler if you want, but please make sure you bring something to re-fill your water. 

5/27/19 MURPH

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.

 

 

1 Mile Run

100 Pull ups

200 Push Ups

300 squats

Team options! 

Teams of 2 or 3. One person working at a time to complete the required number of each move. 

WOD can partitioned. Recommended partition is

20 rounds of

Cindy 5 pull ups, 10 pushups, 15 air squats

Mini-Murph is also an option if you want to go as an individual

Run 800 (Or Mile if you like to run)

50 Pull ups

100 Push-ups

150 Air Squats.

Run 800m

Partition into 10 Rounds of Cindy or go straight through. 

Feel free to hang out after. Bring a cooler if you want, but please make sure you bring something to re-fill your water. 

11/15/18

Warm-Up

Tabata Jump Rope

Then

3 Rounds

10 Banded Good Mornings

8 Iron Crosses

10 Toy Soldiers 

5 Inch Worms  

PreWODMob

Banded lateral opener 

Posterior Chain Floss

 

Strenght/Skill

7-7-7-7

Dead Lift- Sets should be unbroken. Not singles.  a re-grip of the bar is allowed but not rest between rests . 

WOD

AMRAP 8

12 TTB

9 Deadlift 225/185

6 Ring Push Ups 

Scales- Hanging leg or knee raises, Decrease load of DL. Should be able to complete all 9 reps the firs 2-3 rounds if you wanted to.  Regular push ups

PostWODMob

Daily Couch

Softball hamstring smash

11/14/18

Warm-up

EMOM 8

Minute 1 15 Jumping Jacks and 10 behind the neck shoulder press (PVC) 

Minute 2 10 Wallballs ( Light) 

 

PreWODMob

Overhead Lat Smash

Banded Hip Mobilization 

WOD

4 Rounds

25 ft Walking Overhead Lunge Right Arm 35/20

25 ft Walking Overhead Lunge Left Arm 

15 Handstand Push Ups 

Scales  Lighter DB or No weight Lunges 

HSPU- Box, Pike or Hand Release Push Ups 

PostWODMob

Daily Couch

Rig/Doorway Shoulder stretch

11/14/18

Warm-up

EMOM 8

Minute 1 15 Jumping Jacks and 10 behind the neck shoulder press (PVC) 

Minute 2 10 Wallballs ( Light) 

 

PreWODMob

Overhead Lat Smash

Banded Hip Mobilization 

WOD

4 Rounds

25 ft Walking Overhead Lunge Right Arm 35/20

25 ft Walking Overhead Lunge Left Arm 

15 Handstand Push Ups 

Scales  Lighter DB or No weight Lunges 

HSPU- Box, Pike or Hand Release Push Ups 

PostWODMob

Daily Couch

Rig/Doorway Shoulder stretch

11/12/18 Veterans Day Chipper

Warm-up

3 Rounds 

25 Singles 

10 Toy Soldiers into air plane

6 single leg box step ups

PreWODMob

Couch Stretch 2 Min per side Low/high

KB Calf Smash

WOD

100 Double Unders

50 Box Jump overs 24/20

80 Double Unders

50 Box Jump Overs 

80 Double Unders 

40 Sumo Deadlift High pull 115/75

80 Double Unders

30 Thrusters 115/75

80 Double Unders 

20 Power Snatch 115/75

80 Double Unders 

10 Muscle Ups

100 Double Unders 

Scales

DU's 1 minute attempts, 150/100 Singles, Decrease reps reps to 1/2.   Chest to bar Pull ups/ Pull Ups/ Ring rows 

PostWODMob

Daily Couch

Barbell Shoulder Shear 

11/12/18 Veterans Day Chipper

Warm-up

3 Rounds 

25 Singles 

10 Toy Soldiers into air plane

6 single leg box step ups

PreWODMob

Couch Stretch 2 Min per side Low/high

KB Calf Smash

WOD

100 Double Unders

50 Box Jump overs 24/20

80 Double Unders

50 Box Jump Overs 

80 Double Unders 

40 Sumo Deadlift High pull 115/75

80 Double Unders

30 Thrusters 115/75

80 Double Unders 

20 Power Snatch 115/75

80 Double Unders 

10 Muscle Ups

100 Double Unders 

Scales

DU's 1 minute attempts, 150/100 Singles, Decrease reps reps to 1/2.   Chest to bar Pull ups/ Pull Ups/ Ring rows 

PostWODMob

Daily Couch

Barbell Shoulder Shear 

11/8/18

Warm-up

50 Double Unders/100 Singles 

Then 

3 Rounds

10 Goblet Squats

10 Kettlebell Swings

Burgener Clean Warm-up x 2

PreWODMob

Pec smash with lax ball on rig

Super Front Rack

Strength/Skill

1-1-1-1

Clean and Jerk- Warm up to wod to weight 

WOD

For Time 

50 Clean and Jerks 135/95

EMOM 3 Burpees 

Scales- Decrease Load of Clean and Jerk

Scale burpees as needed 

PostWODMob

Daily Couch

T- Spine plate smash

11/7/18

Warm-up

AMRAP 5

25 Jumping Jacks

10 PVC Pass Throughs

5 Lateral Lunges 

5 Standing Broad Jumps 

PreWODMob

Blue Angel Pec Smash

Banded overhead distraction with split

Strength/Skill 

5 sets Max Effort Ring Dips

Rest 2 Min Between Sets 

Scale to box dips or use a light band. 

WOD

AMRAP 12

7 Box Jumps 30/24

12 Kettle Bell Swings 70/53

Scales- Lower box height, Decrease KB weight. Should be something you can do unbroken if you wanted to for the first 2-3 Rounds. 

PostWODMob

Daily Couch

Shoulder Rotator Smash and Floss 

11/6/18

Warm-up

2 min Jog 

Then

With an abmat squeezed between the thighs use 10/15 # plates to elevate the heels and toes

 

10 Forward bends with heels elevated 

10 Single Leg Bridges Right 

10 Forward bends with feet flat

 10 Single Leg Bridges Left 

10 Forward bends with toes elevated 

5 Inch Worms 

PreWODMob

Side Hip Smash

Posterior Chain Floss

Strength/Skill 

Dead Lift

5-4-3-2

50%-60%-70%-80%

No PR's Here. We are working up to the WOD weight. Going over 10#  of anticipated WOD weight is acceptable.But no more then 10-15# 

WOD

For TIme 

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Bar Facing Burpees 

Scales

 Decrease weight of dead lift to something you could do the round of 10 unbroken if you wanted to. 

Burpees can be regular burpees or burpees to a plate 

PostWODMob

Daily Couch

Monkey Bar of Death 

 

CrossFit Undone