crossfitnortheastatlanta

Clean and Jerk

3-3-3-3-3-3

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SKILL WORK

21-15-9

Front squats (95/65)

Burpees

Pull-ups

“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.

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“Murph”

Most affiliates throughout the country do the HERO WOD ”Murph” on Memorial Day.  Since we are closed Monday we will do it on Saturday, the 26th.  This is typically an individual WOD, but we will pair you up and you will complete it as a team.  The running must be done as a team, the rest is up to you how you break it up.  You must start and finish as a team doing the running.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

TEAM WOD…..

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

Bar-facing Burpee

Every Minute On the Minute For 5 Minutes:

20 KB Swings (2/1.5/1 pood)

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Rest 2 minutes

THEN-THEN-THEN-THEN:

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Every Minute On the Minute For 5 Minutes:

30 Double Unders

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Rest 2 minutes

THEN-THEN-THEN-THEN

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As many box jumps as you can in 3 minutes

TOTAL REPS OVERALL (KB Swings, DU’s, AND Box Jumps) IS YOUR FINAL SCORE………

THEN ……………………………….

you are finished!

For Time:

Row 500m

25 Bench Press (75% Body weight)

Run 400m

20 Bench Press

Row 500m

15 Bench Press

Run 400m

10 Bench Press

SKILL WORK

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Weighted Pull-ups

3-3-3-3-3-3-3

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SKILL WORK (Time permitting)

AMRAP 12 minutes

5 Power Cleans (135/95)

10 Wall balls (20/14)

Pick your poison(s)

So here’s the deal.  The WODs below all have a point value.  Some are higher than others.  You have to get to a total of 10 points.  You can do this with any combination of WODs with no limit on how many or how little you do.  You may decide to go really hard and do the toughest one’s and get it over with.  Or maybe go with some lower point WODs and do more of them.   All WODs have a 5 minute cap even though some you may finish before the 5 minutes is up.  Below is not the order of the WODs…although if you are doing harder WODs there will be a little more time between them (maybe).

 2 point WODs

3 rounds (2 pts)

15 Toes to Bar

25 Air Squats

(2 pts)

40 Box Jumps

200 m Farmers Carry (2/1.5)

(2 pts)

3 rds

20 wallballs

20 situps

3 point WODs

(3 pts)

4 rounds

9 box jumps (30/24)

11 hand release pushups

(3 pts)

14-12-10-8-6-4-2

Deadlift  #205

Hand Release pushups

4 point WODs

(4 points)

“Grace”

30 #135 Clean and Jerks

(4 Pts)

12 Front Squats #135

12 Push Press #135

15 burpees

(4 points)

10,9,8,7,6,5,4,3,2,1

Shuttle Runs in between rounds of

Box Jumps (24/20)

KBS (1.5/1)

5 point WODs

AMRAP (5 pts)

25 Double Unders

5 Hand Stand Push ups

*This WOD will not be scaled…if you can’t do double-unders you cannot do this WOD

AMRAP (5 pts)

4 Snatches (#95/65)

100 m Row

6 point WOD

(6 pts)

AMRAP

Ascending Ladder

Pullup 1,2,3,4,etc

Burpees 1,2,3,4,etc

*Depending on the number of people/WODs chosen class may run until 10:15-10:30.  See you there!

Three rounds for time of:

50 Double-unders

40 Sit-ups

30 Medicine Ball Cleans 20/14

20 Pull-ups

10 push-ups