Saturday (2017MAY20)

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.

***Don’t Forget! We are starting at 9:30AM today (New Saturday Summer Schedule)!***

WOD:

“Murph“

RX Individual:

1 Mile Run

100x Pull Ups

200x Push Ups

300x Air Squats

1 Mile Run

Wear a 20# Weight Vest.

 

Scaled Individual:

800M Run

50x Ring Rows

100x Push Ups (Scaled)

150x Air Squats

800M Run

 

RX Team (2 Members):

1 Mile Run

100x Pull Ups

200x Push Ups

300x Air Squats

1 Mile Run

 

Scaled Team (2 Members):

800M Run

50x Ring Rows

100x Push Ups (Scaled)

150x Air Squats

800M Run

Murph starts & ends with a mile (RX) or 800M (Scaled) run. Pull ups (RX) or ring rows (Scaled), push ups, & air squats can be partitioned as needed to complete the WOD in the fastest time possible. RX: Wear a 20# Vest.

The first mile (RX) or 800M (Scaled) will be completed as a relay in 400M increments. Pull ups (RX) or ring rows (Scaled), push ups, & air squats may be partitioned in any order but only one person can work at a time. The final mile (RX) or 800M (Scaled) must be completed as a unit. RX: Wear a 20# Vest.

 

Weightlifting:

1RM Snatch

1RM Clean & Jerk

1RM Back Squat

Rest mo more than 2 minutes between attempts of Snatch and Clean & Jerk. Rest 10 Minutes between movements. Rest as needed for Squats.

For More Information on CrossFit WatchTower, click HERE.