CrossFit
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)

5 rounds for time:
14 Wall Ball Shots 20/14
7 Toes to Bar
14 Kettlebell Swing 53/35
7 Box Jumps 24/20
______________

Competitor 1
Clean
75% 2×2
80% 2×1
85% 1×1
90% 3×1

Snatch Pull from block (BK)
110% 1×3
110% 1×3
120% 2×2

Back Squat
70% 1×3
80% 2×2
90% 3×1

For load:
Weighted Bar Dip 5-3-3-2-2-2
(make consistent increases)
________________

Competitor 2
Clean from blocks (BK)
70% 2×3
75% 2×2
80% 3×1

Snatch Pull
100% 4×3

Back Squat
70% 3×3
80% 3×2

For total reps:
Every 2:00 for 10:00
3 Wt Bar Dips 70/25 + Ring Dips
(choose reps prior to start. unbroken)

3 rounds for total reps:
:20 Ring Push-ups
:40 Rest
_______________

Weightlifting
Block Clean (BK)
80% 2×2
85% 3×2

Clean Pull (max shrugs after final rep)
110% 4×3

Front Squat
85% 2×3
90% 3×2

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

11203589_10205175789407194_1400696240147817111_o

CrossFit
4 rounds for time:
500m Row
(rest 3:00)
_____________

Competitor 1
Jerk
75% 2×2
80% 2×1
85% 1×1
90% 3×1

Power Clean from blocks (BK)
70% 1×3
80% 2×2
90% 3×1

Push Press
70% 1×3
80% 2×2
90% 3×1

For time:
20 Med Ball Sit-ups 20/14
20 Toes to Bar
20 Russian Twists 20/14
20 Leg Throw downs
______________

Competitor 2
Jerk
70% 2×3
75% 2×2
80% 3×1

For total reps
Every 1:00 for 10:00
Odd min: 2 Hang Power Cleans (BK) at 70%
Even min: Strict Toes to Bar
(choose reps prior to start. unbroken)

Push Press
70% 2×3
80% 3×2

For time:
20 GHD Sit-ups
20 Handstand Push-ups
20 Toes to Bar
20 Russian Twists 20/14
________________

Weightlifting
Power Snatch
85% 4×2

Power Clean
85% 4×2

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

11257177_10103901925157602_5498697723899864740_n

CrossFit
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air 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, wear it.)
____________

Competitor 1
Snatch
75% 2×2
80% 2×1
85% 1×1
90% 3×1

Clean Pull
110% 1×3
110% 1×3
120% 2×2

Front Squat
70% 1×3
80% 2×2
90% 3×1

For load:
Weighted Pull-ups 5-3-3-2-2-2
(make consistent increases)
_____________

Competitor 2
Snatch
70% 2×3
75% 2×2
80% 3×1

Clean Pull
100% 4×3

For time
1-3-1-5-1-3-1
Ring Muscle-up
Front Squat 205/135

For total reps:
Every 2:00 for 10:00
3 Weighted Pull-ups 35/15 + CTB Pull-ups
(choose reps prior to start)

Face Pulls
3 x 20 -choose weight-
(rest 1:00)
_______________

Weightlifting
Block Snatch (below knee)
80% 2×2
85% 3×2

Snatch Pull (max shrugs after final rep)
110% 4×3

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

Murph-WOD

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.

 

Competitor 1&2
Team Training
_________

Weightlifting
Snatch
80% 3×2
85% 2×2

Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 2+1

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

11016786_10205882598318443_7813846384849206906_n

CrossFit
For load:
Push Press 5-5-3-3-3
(make consistent increases)

AMRAP 11:00
3 Handstand Push-ups
5 Box Jumps 24/20
7 Pull-ups
9 Kettlebell Swings 53/35
_____________

Competitor 1
Power Snatch from blocks (BK)
75% 1×3
80% 2×2
85% 3×1

Drop Snatch
70% 2×3
80% 3×2

Clean Pull from blocks (BK)
110% 4×3

For load:
Bent Dumbbell Row 15-12-9-6
(rest 1:30)
______________

Competitor 2
Active Recovery
______________

Weightlifting
Snatch
80% 3×2
85% 2×2

Clean + Jerk
80% 2+1, 1+2, 2+1
85% 1+2, 2+1

Back Squat
85% 4×3

Bench Press
5×5 -choose weight-

1908183_10205175776526872_7744837537716867494_n

CrossFit
Rest
________

Competitor 1
Rest
________

Competitor 2
Rest
________

Weightlifting
Push Press + Power Jerk + Split Jerk
90% 1+1+2, 1+1+2, 1+1+2, 1+1+2, 1+1+2

Speed Squats
70% 6×2

Good Morning
4×5 -choose weight-

Weighted Dips
4×8 -choose weight-

GHD Situps
4×10 -choose weight-

1966846_795268973843840_8132462924845541965_n

CrossFit
For load:
Front Squat 5-5-3-3-3
(add 10lbs/5lbs)

5 rounds for time:
1 Rope Climb
7 Thrusters 95/65
21 Double unders
___________

Competitor 1
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Snatch Pull from block (BK)
100% 2×3
110% 3×2

Back Squat
75% 1×3
80% 2×2
85% 3×1

For load:
Every 2:00 for 10:00
4 Weighted Bar Dips
(add 10lbs/5lbs every set)
____________

Competitor 2
Active Recovery
____________

Weightlifting
High Pull + Block Clean (below knee)
80% 1+2, 1+2, 1+2
85% 1+1, 1+1

Clean Pull (max shrugs after final rep)
105% 4×3

Front Squat
85% 4×3

Drop Snatch
4×3 -choose weight-

AMRAP (1:30)
Abmat situps

EZREGIONAL

CrossFit
For load:
Hang Power Clean 5-5-3-3-3
(add 10lbs/5lbs)

5 rounds for time:
5 Power Cleans 135/95
10 Bar Facing Burpees
____________

Competitor 1
Jerk
70% 1×3
75% 1×3
80% 2×2
85% 3×1

Power Clean from blocks (BK)
70% 2×3
75% 2×2
80% 3×1

Push Press
70% 2×3
80% 3×2

For time:
50 Partner Med Ball Sit-ups 20/14
(partners lock legs)
_____________

Competitor 2
Active Recovery
_____________

Weightlifting
Power Snatch
80% 2×2
85% 3×2

Power Clean
80% 2×2
85% 3×2

Snatch Deadlift (slow)
90% 4×3

Snatch Push Press
4×5 -choose weight-

Barbell Situps
4×5 -choose weight-

11013528_842361225818703_346228840242521248_o

CrossFit
For load:
Bench Press 8-8-5-5-5
(add 10lbs/5lbs)

“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
______________

Competitor 1
Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1

Clean Pull
100% 2×3
110% 3×2

Front Squat
75% 1×3
80% 2×2
85% 3×1

For load:
Every 2:00 for 10:00
4 weighted dips
(Make consistent increases on each set)
______________

Competitor 2
Active Recovery
______________

Weightlifting
High Pull + Block Snatch (below knee)
80% 1+2, 1+2, 1+2
85% 1+1, 1+1

Snatch Pull (max shrugs after final rep)
105% 4×3

Pause Squat
70% 5×3

Strict Pullups/Lat Pulldowns
4×8 -choose weight-

Strict T2B
4×10

2015regionals

“As you search for a person, place, or thing, be prepared to continue your quest, should the end result not yield your desired outcome. Enjoy the process and you’ll avoid disappointment…!”
― James A. Murphy

Competitor 2
Regionals Day 3

For time in team of 3: (cap 25)
50 GHD sit-ups (each)
50 Ring Muscle-ups (total)
50 Hang Power Clean 205/135 (total)
(Women and then men)

With a partner for time:
30 Cal Row/DL Hold 315/205
30 Strict HSPU/HSPU Hold
30 T2B/Hang
50′ OH Walking Lung 155/105
(Any order)

11187446_10205175796447370_5067971412646959904_o“Light weight!”
~Bad Andy