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Components

Murph

Murph (vest)

Murph (no vest)

Half Murph

Three Person Murph

Metcon

Murph

WOD - FBCF

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

Murph (vest) (Time)

1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

must be done wearing a 20# vest or body armor

Murph (no vest) (Time)

1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

Half Murph (Time)

1 RFT
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Three Person Murph (Time)

1 RFT
1-Mile Run
100 pull ups
200 push ups
300 air squats
1-mile Run
All partners run, share work, only one person works at a time.

WOD - Home Gym

Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

Metcon (No Measure)

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, May 23, 2020

Male Clients

Garett
Johnson

9AM CrossFit All Levels

45:20

No Vest

Brock
Johnson

9AM CrossFit All Levels

46:44

#Sean
Wieser

9AM CrossFit All Levels

48:10

Lyman
Anderson

9AM CrossFit All Levels

49:32

Female Clients