Saturday 5-31-25

 Saturday 5-31-25

Teams of 2

AMRAP 24

16 Calorie Echo Bike/20 Calorie Assault Bike

16 Right Single Arm Hang DB Snatches

16 Left Single Arm Hang DB Snatches

16 DB Box Step Ups

400 Ft Sandbag Carry

DB (50/35)

Box (24/20)

Sandbag (150/100)

Friday 5-30-25

 Friday 5-30-25

Conditioning:

27-21-15-9

Row Calories

Burpees Over the Erg

Cap 18:00

*repeat from 5-8-24

Accessory Strength:

Mixed Overhead DB 

Plank

Wednesday 5-28-25

 Wednesday 5-28-25

On the 1:30 x 6

1 High Hang Clean

1 Hang Clean

1 Clean

Conditioning:

3 Rounds

400 Meter Run

5 Power Cleans

5 Front Squats

5 Shoulder to Overhead

BB (95/65)

Cap 15:00

Tuesday 5-27-25

 Tuesday 5-27-25

Conditioning:

EMOM x 6 (Alternating Movements)

4 Wall Walks

20 Wallballs (20/14)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Strict Pull-ups 

20 Reverse Lunges

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Toes to Bar

20 Push-ups 

Accessory Strength:

Double KB Work

Saturday 5-24-25

 Saturday 5-24-25

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Wear a Weight Vest (20/14 lb)

*Partition the Pull-Ups, Push-Ups, and Air Squats as needed. 

*Scaling options will be provided.

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 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.”

Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.🇺🇸🇺🇸🇺🇸

Friday 5-23-25

 Friday 5-23-25

Establish a 1RM Bench Press

Conditioning:

AMRAP 15

300 Meter Row

12 Box Step Overs (24/20)

12 Alternating V-ups

12 Alternating DB Snatches (50/35)

Wednesday 5-21-25

 Wednesday 5-21-25

Establish a 1RM Deadlift

Conditioning:

3 Rounds

5 Hang Power Snatches

10 Lateral Jumps Over the Bar

5 Hang Power Snatches

10 Burpees

BB (95/65)

Cap 10:00

Tuesday 5-20-25

 Tuesday 5-20-25

Conditioning:

On the 4:00 x 5

400 Meter Run

8 Clean and Jerks (115/85)

Accessory Strength:

Alternating DB Floor Press

DB Chainsaw Rows

DB Tricep Extensions

Monday 5-19-25

 Monday 5-19-25

Establish 1RM Back Squat

Conditioning:

“ANNIE”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Saturday 5-17-25

 Saturday 5-17-25

Teams of 2

AMRAP 20

12 Box Jumps (30/24)

20 Hang Power Cleans (95/65)

16/12 Echo Bike Calories

20 Toes to Bar

*Every 4:00, both complete 10 burpees.

Friday 5-16-25

 Friday 5-16-25

Conditioning:

4 Rounds

400 Meter Run

15 Push-ups 

15 Air Squats

15 Bent Over DB Rows

DB (50s/35s)

Cap 20:00

Accessory Strength:

DB Floor Press

DB Lat Raises

DB See Saw Rows

Wednesday 5-14-25

 Wednesday 5-14-25

Teams of 2

AMRAP 18

50 Double Unders

40 DB Front Rack Lunges

30 DB Box Step Overs

20 DB Shoulder to Overhead

DB (35s/20s) Box (24/20)

Accessory Strength:

Box Assisted Lat Pull-Downs

Hollow Rocks

V-ups

Tuesday 5-13-25

 Tuesday 5-13-25

Conditioning:

AMRAP 16

200 Meter Run

16 Kickouts

16 Single Right Arm Russian Kettlebell Swings

16 Single Left Arm Russian Kettlebell Swings

KB(36/25)

Accessory Strength:

Single Leg KB RDL 

Glute Bridges

Monday 5-12-25

 Monday 5-12-25

Conditioning:

AMRAP 5

10 Ring Rows

15 DB Shoulder to Overhead

20 Mountain Climbers

Rest 2:00 

AMRAP 5

10 DB Deadlifts

15 Lateral Jumps Over the DB 

20 Reverse DB Lunges (FC Hold)

Rest 2:00 

AMRAP 5

10 DB Front Squats

15 Sit-ups 

20 Jumping Jacks

DB (50s/35s)

Core Tabata

4 Rounds

Toe Reaches

Tuck Ups

Plank

Hollow Hold

Saturday 5-10-25

 Saturday 5-10-25

Teams of 2

AMRAP 20

200 Meter Double KB Farmers Carry

30 Kettlebell Swings

30 KB Russian Twists

200 Meter Double KB Front Rack Carry

200 Meter Run (both)

KB (53s/35s)

Friday 5-9-25

 Friday 5-9-25

Deadlifts

Conditioning:

800 Meter Run

15 Power Cleans

10 Lateral Burpees Over the Bar

600 Meter Run 

15 Power Cleans

10 Lateral Burpees Over the Bar

400 Meter Run

15 Power Cleans

10 Lateral Burpees Over the Bar

BB (135/95)

Cap 18:00

Wednesday 5-7-25

 Wednesday 5-7-25

Back Squats

Conditioning:

Teams of 2

AMRAP 20

50 Calorie Row

40 Air Squats

30 Pull-ups 

20 Push-ups

Tuesday 5-6-25

 Tuesday 5-6-25

Hang Cleans & Shoulder to Overhead

Conditioning:

3 Rounds

400 Meter Run

7 Right Arm DB Hang Clean and Jerks

7 Left Arm DB Hang Clean and Jerks

14 Alternating DB Kickouts

DB (50/35) 

Cap 16:00

Monday 5-5-25

 Monday 5-5-25

Bench Press

Conditioning:

5 Rounds

12 Alternating DB Snatches

9 Toes to Bar

6 Burpees

Cap 14:00

Accessory Strength:

Deficit KB Sumo Deadlifts