CrossFit:
Hero WOD Murph: dedicated to Navy Lieutenant Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005. The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. … This WOD has become the commemorative workout for Memorial Day.
1 Mile Rununun
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*Remember you need to come up with your own mile route that lands you at the gym
OR
“Chad”
For Time:
1,000 Step Ups onto 20 inch box wearing weighted pack. (45 lb / 35 lb)
Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.
Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.
Bodywork:
Zero Equipment Memorial Day “Murph”
For Time:
Run 1 Mile
100 Towel Rows
150 Push-Ups
200 Air Squats
Run 1 Mile
*I changed the numbers of the original “Murph” workout so that you are not destroyed for the week and since most of you haven’t done that much volume in a long time. If for any reason you can not run, you may sub the run out for 5min. of straight jumping jacks, up-downs, or jump rope if you have access to one. Since this is such a classic memorial day workout, I really wanted to program it and make it in such a way that most people could pull it off. Enjoy! And have a great holiday weekend!
Sweat:
2 Rounds: (38min. total)
3min. AMRAP:
Max Calories of your choice
3min. AMRAP:
10 Push Press 95/65lb
10 Pull-Ups
3min. AMRAP:
Max Calories of your choice
3min. AMRAP:
10 Push Press 95/65lb
10 Toes-To-Bar
(2min. Rest After Each Section)
Cardio can be bike, row, ski, or double unders.
Da Daily D:
30sec. ON
30sec. OFF
Until you finish…
100 Strict Pull-Ups
200 Push-Ups (with hands on a set of DBs)
300 Air Squats
OR
30 sec on 30 sec off until you finish…
1,000 Step Ups
You may only work for 30sec. until there is a mandatory 30sec. break. GO hard on the 30sec!
On the Murph you may partition the movements anyway you like. Advanced would definitely be straight through as is.
https://www.youtube.com/watch?v=x9PNqjDFBUQ