Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

Rx- 20/14 weighted Vest Or service body armor

Rx+   20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

*Reminder: Memorial Day Murph will be celebrated this Friday! All normal Class times but we will be trying to get the biggest classes going at 6:30am, 8:30am, 3:00pm and 4:30pm. Please join us!

Benchmark WOD

Diane

21-15-9

Handstand Pushup

Deadlift 225/155

(sub 4:00 RX+)

Pistoleros, today we have a great benchmark wod for you. Remember, this time should be recorded for your own records. We’ve provided some target times:

RX Goal Times:

• Ooooo, you’re good: 10:00-7:30
• You’re awesome!: 7:30-5:30
• Nice, you’re elite!: 5:30-4:00
• Ok, you should be sponsored: 4:00-2:30
• Ok, you’re going to the games: Sub 2:30

SUNS OUT, GUNS OUT FINISHER

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

STRENGTH

Strict Press

Every 90 second for 12 mins (8 Sets):

Perform 3 strict Press

WOD

18 min EMOM

Even: 7 Clean and Jerks 115/85

Odd: 14 Box Jump Overs 24/20

*if all rounds and reps are completed, score is 189

RX+ 135/95

STRENGTH

Backsquat

20 rep max

*record this number

WOD

For Time:

50 ft Handstand Walk (200 ft Bearcrawl)

100 Up Downs

75 KB sumo deadlift high pull 53/35

50/35 Cals on Assault Bike

25 Goblet Squats 53/35

50 ft Handstand Walk (200 ft Bearcrawl)

-Important announcement-

Athletes, every year during Memorial Day weekend, every CrossFit gym around the nation preforms “Murph” in honor of Lt. Michael  P. Murphy. We will be doing Memorial Day Murph on Friday, May 24th. In preparation for this hero WOD we will be doing a little Murph prep tomorrow. This is a great opportunity to try out vests, find your favorite pull-up bar and get motivated for next Friday!

20 min AMRAP

3 Toes to Bar

6 Pushups

9 Air Squats

200m Run

*OPTIONAL* FINISHER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

Strength

Bench Press

10 mins to compete 100 reps at your choice of weight

WOD

4 Rounds

In a 3 min window

24 Wallballs 20/14

12 Chest to Bar

Row Calories for the remainder of the clock

-Rest 2 min after each Round-

*Rx+ 4 Ring/Bar Muscle ups

Score is total Calories rowed

Strength

15 mins to find a 3 rep max

Overhead Squat

WOD

For time:

3 rounds:

10 KB Swings 70/53

8 Squat Snatches 95/55

3 Rounds:

8 KB Swings 70/53

6 Squat Snatches 135/95

3 Rounds:

6 KB Swings 70/53

4 Squat Snatches 155/105

Skill

Skill Handstand Pushups

WOD

3 rounds for time:

25 Handstand Pushups 

25 Deadlifts 155/105

25 Bar Facing Burpees

*scaled options; Pike pushups, 135/95, Burpees

Strength

Back Squat

Every 2 mins:

6 @ 65%

5 @ 70%

4 @ 75%

Every 3 mins:

4 @ 80%

2 @ 85%

1 @ 85-90%

3 @ 85%

5 @ 80%

WOD

For time:

7-6-5-4-3-2-1

Thrusters 155/105

*30 Double Unders after each set of Thrusters