Work up to a max for the day. Be patient and stay over the bar from the floor through the mid-thigh, before finishing your pull vertically as in previous weeks.
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Exposure 8 of 8
15 Calorie Bike
21 Calorie Row
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Murph Day 2019: Sign Up Now!
On Monday, May 27th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
1 Mile Run
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.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a 20-pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
We are looking for volunteers to help out with set up and break down on the day of. Please add your name on the sign-up sheet above if you’d like to help us out!
Yesterday’s Results Board: Deadlift | Push Press, Front Rack Carry, Front Squat, Farmer Carry
Ditch the Rigid Meal Plan Breaking Muscle
Training at a Starting Strength Affiliate Gym Starting Strength
kate tk says
Monday night NLWC
HBBS 10RM @ 167.5#, +20 at same
Set of 10 moved super well
Press 5RM @ 70#, +12 at same
Shoulda been 20 reps, but running short on time
Hip Snatch 15×2 up to 78#
Snatch pull 1×10 @ 78#, 6×3 @ 83
Power c&j 10×2 up to 108#
Hilarious how hard these feel after the other work
Charles Smith says
10 AM with Lynsey and Jess
85/85/105/115f/115/3×125 all fails.
A failure to commit doomed me.
Metcon in 2:43.
7 sets x10 half kneeling DB press @ 30# 31×1 tempo (extra set left side).
6x :50 sec palloff hold.