10 Wall Ball Shots
10 KB High Pull* SDHP can be subbed
10 Lunges each leg
10 Box jumps
4 rounds for time
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50 Side straddle hop
50 Pushups
50 Jump and Tucks
50 Mountain climbers
50 Squats
50 Side Straddle Hops
1 Round for time
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Frenzy
Maximum burpees for 2 minutes
Maximum sit ups for 2 minutes
Maximum jump and knee tuck for 2 minutes
Maximum distance run for 2 minutes
3 rounds
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200 meter run
30 box jumps
20 pushups
20 situps
20 dips
3 rounds for time
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Tabata Air Squat
20 seconds max effort
10 seconds rest
8 rounds
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The Gasser
400 meter run
4 X 50 meter sprint
25 pushups
400 meter run
4 X 50 meter sprint
25 situps
400 meter run
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The Bear
Run 400 meters
Burpee broad jump X 25 meters
Alternating lunges X 25 meters
Burpee broad jump X 25 25 meters
Bear crawl 25 meters
Burpee broad jump X 25 meters
Run 400 meters
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LT. Michael Murphy
C Company, 1st WTB honors Medal Of Honor recipient LT Michael Murphy who was killed in Afghanistan; June 28th, 2005.
The CrossFit “Murph” Workout:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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200 Meter Burpee Challenge
Execute a standard Burpee, take 2 steps forward and execute a standard Burpee. Repeat for 200 meters.
For Time
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Tabata Sprint
20 seconds sprint, 10 seconds rest
8 Rounds
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