W
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Trigger/Warm-up/Mobilise/Activate
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1) If you missed the benchmark Hero WOD Murph yesterday, then complete it today:
I.e. The First announced Workout of the 2015 Reebok CrossFit Games – “Murph”
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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 (9,1 kg/5 kg), wear it.
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Score = Time
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“Murph”
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.
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First posted 18 August 2005
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FOR THE REST…
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1) Deadlift 3-3-3-3-3 (90% 1RM)
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Score = Load
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then…
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2) Complete the following for time:
10 STOH (115 kg/75 kg OR 75% of your max Clean & Jerk)
10 Power Cleans (115 kg/75 kg OR 75% of your max Clean & Jerk)
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Time Cap 5 min
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Score = Time or Time Cap plus 1 sec per rep missed
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then…
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3) Muscle-up’s – Max Reps – Max Reps – Max Reps – Max Reps
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Scaling – Pull-up’s/Assisted Pull-up’s/Ring Rows and Dips (Rings/Bar/Seated Parallette)
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Score = Total Reps
NB – 1 Pull-up & 1 Dip counts as 1 rep!
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Trigger Ball, Foam Roll, Mobilise & Stretch!
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- Featured Image – It is not an error….for those who missed “Murph” yesterday, you will do it today!
- In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in
- Afghanistan June 28th, 2005. (Image courtesy of CrossFit, Inc.)
