4 Rounds
15 Slam Balls 20/30
12 Box Jumps 20/24
9 Hang Power Snatch 55/95
150m Run
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4 Rounds
15 Slam Balls 20/30
12 Box Jumps 20/24
9 Hang Power Snatch 55/95
150m Run
3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) – 15 Unbroken or 5 burpees penalty
BuyOut: 84 Double Unders
Courtesy of CrossFit Strong
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
Courtsey of Outlaw CrossFit
As many rounds as possible in 15 minutes of:
9 Deadlift, 155/100 pounds
12 Push-ups
15 Box jump, 24″/20″
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups
Back Squats
1 set of 5 @ 65%
1 set of 5 @ 75%
1 set all out @ 85%
then
10min AMRAP
10 Burpees
10/10 Pistols
10 KB Swings 16kg/24kg
“Nancy”
5 rounds for time of:
400 meter run
Overhead squat 15 reps 75/95
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
June 19, 2013 By jennifer Leave a Comment
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