Happy Memorial Day

May 30, 2016 by

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.

First posted Aug. 18, 2005

“Murph”Run 1 mile

100 pull-ups
200 push-ups
300 squats
Run 1 mile

For time
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

Photo courtesy of Crossfit.com

Photo courtesy of Crossfit.com

Share on Facebook
Filed Under: WOD Tagged With: ,

Saturday Workout of the Day

March 21, 2015 by

With a partner or go alone:

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Post time to comments.

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Photo courtesy of CrossFit.com

Photo courtesy of CrossFit.com

 

Share on Facebook
Filed Under: WOD Tagged With: ,

Thursday Workout of the Day

March 11, 2015 by

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Photo courtesy of CrossFit.com

Photo courtesy of CrossFit.com


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Share on Facebook
Filed Under: WOD Tagged With: , ,