Memorial Day “Murph”
9:00a Heat 1
10:00a Heat 2
11:00a Heat 3

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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.

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.

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
8:00a Kettlebell
10:30a Weightlifting
10:30a CrossFit
_________________
 
Weightlifting
High Pull + Snatch
85% 5(2+1)
 
High Pull + Clean + Jerk
85% 5(2+1+2)
 
Back Squat
85% 5×3
 
Strict Pull-ups
4x AMRAP
CrossFit
For load:
Strict Press 3-2-2-1-1-1
(make consistent increases)
 
For time:
1:00 Accumulated L-Sit Hold
25 Weighted Sit-ups 25lbs
25 Toes to Bar
1:00 Accumulated L-Sit Hold
 
5 rounds for time:
7 Deadlift 275/185
21 Double Unders
___________________
 
Competitor 1
Strict Press
Work to 1RM
 
Block Cleans (BK)
Work to a heavy set of 2
90% of heavy set: 5×1
 
AMRAP 15:00
9 Deadlifts 275/185
15 Thruster 95/65
21 Calorie Row
 
3 rounds not timed:
20 Back Extensions
20 GHD Sit-ups
____________________
 
Competitor 2
Go Play Outside
____________________
 
Weightlifting
Rest
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“It was pride that changed angels into devils; it is humility that makes men as angels.”
~Saint Augustine

CrossFit
Rest
___________
 
Competitor 1&2
Rest
___________
 
Sleds
6:00p
at EVCF
___________
 
Weightlifting
2-Position Snatch (Hip, Below Knee)
75% 6×2
 
Pause Jerk + Jerk
80% 2(2+1)
85% 1(1+1)
 
RDL
4×5 -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
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“Experience is the teacher of all things. – Julius Caesar Experience is the teacher of all things.”
~Julius Caesar

 

CrossFit & Competitors
“Vinnie”
2 rounds for time:
55 Kettlebell Swings 53/35
40 Hand Release Push-ups
30 Steps Walking Lunge
21 Pull-ups
15 Burpees
12 Toes to Bar
8 Over the Box Jumps 24/20
4 Wall Walks
________________

Weightlifting
Block Clean
80% 2×3
85% 3×2

Clean Pull
4×3 -choose weight-

Back Squat
3×8 -choose weight-

4 rounds
15 Neutral Grip Cable Rows
20 Barbell Curls
25 Abmat Sit-ups

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“Most of us have far more courage than we ever dreamed we possessed.”
~Dale Carnegie

CrossFit
For time:
50 Calorie Row
1:00 L-Sit Hold
10 Rope Climbs
1:00 Handstand Hold
100 Sit-ups
1:00 Wall Sit Hold
10 Wall Walks
1:00 L-Sit Hold
50 Calorie Row
_________________
 
Competitor 1&2
Bench Press
Work to 1RM
 
For load:
Every 1:00 for 10:00
Odd min: 3 Power Cleans (t&g)
Even min: 3 Weighted pull-ups
(same weight across all sets. unbroken)
 
For time:
1-3-1-5-1-3-1
Rope Climb
DBall Over the Shoulder 150/100
Deficit Handstand Push-up 6″/4″
 
3 rounds for time:
30 Calories on the Assault Bike
30 Hand Release Push-ups
_________________
 
Weightlifting
Power Snatch + Drop Snatch
4(1+2) -choose weight-
 
Power Clean + Power Jerk
4(2+2) -choose weight-
 
Push Press
4-4-3-3
 
4 Rounds
15 GHD Sit-ups
10 Weighted Dips
15 DB Lateral Raises
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“Someone is sitting in the shade today because someone planted a tree a long time ago.”
~Warren Buffett

CrossFit
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squat
(4 burpees every minute)
___________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 Power Snatch
(add 10lbs/5lbs)
 
Back Squat
Work to a 1RM
 
3 rounds for time:
30 Calorie Row
40 Sit-ups
50 Steps Walking Lunge
60 Double unders
___________________
 
Weightlifting
Block Snatch
80% 2×3
85% 3×2
 
Snatch Pull
4×3 -choose weight-
 
Front Squat
3×8 -choose weight-
 
3 rounds
10 Barbell Rows
10 Arnold Press
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“Well done is better than well said.”
~Benjamin Franklin

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Weightlifting
10:30a CrossFit
_________________

Weightlifting
High Pull + Snatch
85% 5(1+2)

High Pull + Clean + Jerk
85% 5(1+2+2)

Back Squat
85% 5×3

Strict Pull-ups
3x AMRAP

CrossFit
3 rounds for time:
400m Run
25 Pull-ups
50 Air Squats
25 Hand Release Push-ups
________________
 
Competitor 1&2
Bench Press
Work to a heavy set of 3
85% of heavy set 5×3
*follow each set with 3 bar muscle-ups
 
Strict Press
Work to a heavy set of 3
85% of heavy set 5×3
*follow each set with 3 DBall Over the Shoulder 150/100
 
9 rounds for time:
7 CTB Pull-ups
9 Russian Kettlebell Swings 70/53
11 Calories on The Assault Bike
________________
 
Weightlifting
Rest
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“Courage is grace under pressure.”
~Ernest Hemingway

CrossFit
Rest
_______________

Competitor 1&2
Rest
_______________

Sleds
6:00p at EVCF
_______________

Weightlifting
High Hang Snatch
70% 6×3

Pause Jerk + Jerk
80% 5(1+2)

RDL
3×5 -choose weight-

Bulgarian Split Squats
3×10 -choose weight-
(each side, 20 total per set)

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“Victory belongs to the most persevering.”
~Napoleon Bonaparte