Author: camcfhcs

16:00 AMRAP
16 Weighted Step Ups
10 Double Unders

The double unders increase by 10 every round

Doing this at the park, bring the heaviest weight you have and your jump rope. Contact a coach for details or questions..

15:00 AMRAP
15 Plank Shoulder Taps
15 Shoulder to Overhead (Right Arm)
200ft Waiters Carry (Right Arm)
15 Plank Shoulder Taps
15 Shoulder to Overhead (Left)
200ft Waiters Carry (Left)

Doing this at the Park! Contact a coach for details. Bring your weight and a mat.

7 Rounds (each for time)
10 V Ups
20 Jump Squats
100m Sprint
-rest for 1:00-

Goal is less than 2:00 per round

We will be doing this at the Park! Contact a coach for details.

30 Thrusters
30 No Push up BurpeeS
800m Run
20 Thrusters
20 No Push Up Burpees
800m Run
10 Thrusters
10 No Push Up Burpees
800m Run

NO TIME CAP!

10-20-40-20-10
Weighted Reverse Lunge
Plank Ups
Single Leg Deadlifts

WOD at the Park. Bring your weight. Ask a Coach for details.

5 Rounds
20 Alternating One Arm KB Swings
100m Suitcase Carry (Right)
20 Sumo Deadlifts
100m Suitcase Carry (Left)

We’ll be doing this home workout at a park. Message a coach for details

“Stretchy stretch”
for quality, done in any order

4:00 of Couch Stretch (2:00 each side)
4:00 Pigeon Pose (2:00 each side)
2:00 Child’s Pose
2:00 Thread the needle (1:00 each side)
1:00 Hands over head, wide leg forward bend
2:00 Legs up the wall, wide legs
2:00 Bushmans w/ back against the wall

Happy Memorial Day, Kru! Memorial Day in the CrossFit community is generally recognized as the day we honor Lt. Michael P. Murphy by doing a workout he did often. He called the workout “Body Armor” and is more commonly known as “Murph” With our current situation, things will be a little different this year.

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

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.

How it works this time:
There will be no partitioning of reps (no 5/10/15, 10/20/30, only straight up Murph). When you get tired, REST! Shake out your arms, grab some water, catch your breath. You’re going to be at this for a while and that’s fine. Do NOT go to failure on your movements.

If you have a weighted vest, ruck or backpack with weight, use it. If you have a sandbag, bring it for the runs (if you have a vest and a sandbag, bring it all for the run)

If you do not have a pull up bar, rings, or a place to do any modification for pull ups, you will be doing seated strict presses (approximately 75/55 or a moderately heavy weight) or 400 sit ups after 300 squats.

If you haven’t been working out or are nervous about the volume, modify to a half “Murph” which is half the reps of everything or ask a coach.

Some homework:
This workout is in honor of your loved ones or someone that you respect that have served the U.S. and have lost their lives. Military, police, firefighters etc. Get a small U.S. flag and a make a nametag with the person you are honoring. On your last run. Run to a public park, plant your flag and leave the nametag. Post a picture and a few words for their memory. Don’t track your time, just work hard in their honor. If you don’t have a flag but still want to share, we would love to hear your story

Each for time:
Run 200m
Run 400 m
Run 800 m
Run 1600 m

Rest 2:00 between each run

Before you run, use your fastest Mile time as a guide for 75% effort. You will run at that effort the entire time.

Each run should take double the amount of the previous

Example:
200m is 1:00
400m = 2:00
800= 4:00
1600= 8:00

Try your best to hold yourself to your times.

2:00 rest in between runs