East Valley CrossFit

7:00-9:00a Memorial Day “Murph”
12:00-4:00p Open Gym

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

12:00-2:00p Open Gym

8:00a Competitor Training
9-12p Open Gym
12-2p weightlifting Club
6:30p Party at The New Gym!!!!

CrossFit
For total Time:
3 rounds
30 Kettlebell Swings 53/35
30 Sit-ups
30 Push-ups
~then~
50 Burpees
______________________________________________
CrossFit Competitor
For time:
30 Wall Ball 20/14
30 CTB Pull-ups
30 Pistols (alt)
30 One Arm DB Snatch (alt) 70/50

Weightlifting
Rest

“Opportunity dances with those already on the dance floor.”
~Jackson Brown Jr.

12:00p Yoga
4:00-7:00p Weightlifting Club
5:00p Kettlebell Club
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Weightlifting
Snatch:
70% 2×3
80% 3×2
90% 2×2

Clean+Push Jerk:
70% 2+1, 1+2
80% 1+2, 2+2
90% 1+1, 1+1

Snatch Pull: based on your 1RM Snatch
100% 3×3

CrossFit
8 rounds for time:
40yrd Dog Sled Push
(3 person relay)
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CrossFit Competitor
3 rounds for load:
1 Power Clean + 1 Front Squat + 1 Push Press
(rest 2:00)

For load:
Overhead Squat (from rack) 3-3-3
(rest 2:00)

7 rounds for total reps:
:30 Burpee Muscle-ups
:30 Rest

For time:
1000m Row
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Weightlifting
Front Squat:
70% 2×3
80% 2×3
90% 2×2

Push Press:
70% 2×3
80% 2×3
85% 2×2

“The supreme accomplishment is to blur the line between work and play.”
~Arnold J. Toynbee

CrossFit
For time:
80 Air Squats
70 Sit-ups
60 Push-ups
50 Kettlebell Swings 53/35
40 Wall Ball Shots 20/14
30 Ball Slams 20/14
____________________________________________

CrossFit Competitor
Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Power Clean: (based on your 1RM Power Clean)
80% 2×3
85% 2×2
90% 2×2

Clean Pull: (based on your 1RM Clean)
100% 3×3

Back Squat:
80% 2×3
90% 3×2

“If you don’t learn to laugh at trouble, you won’t have anything to laugh at when you’re old.”
~Edgar Watson Howe

CrossFit
For load:
Power Clean 2-2-2-2-2
(rest 1:30)

For load:
Bench Press 2-2-2-2-2
(rest 1:30)

For load:
Front Squat 2-2-2-2-2
(rest 1:30)
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CrossFit Competitor
Every 1:00 for 10:00
Odd min: 2 Rope Climbs
Even min: 2 Squat Clean 185/115

For time:
15-12-9
Wall balls 20/14
Chest-to-bar Pull-ups
One-legged squats (alt)

For time:
30 One-arm DB snatches (alt) 70/50
____________________________________________

Weightlifting
Power Snatch:(based on 1RM Power Snatch)
70% 3×3
80% 2×2
85% 2×2

Snatch Pull:( based on your 1RM Snatch)
100% 2×3
+10kg 3×2     

Jerk:
70% 2×3
80% 2×3
85% 2×2

“Education costs money, but then so does ignorance.”
~Sir Claus Moser

12:00p-2:00p Open Gym

8:00a-12:00p Open Gym
12:00p-2:00p weightlifting Club