WOD:
“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.

Compare to your time on 5/30/11

Reebok/CrossFit Empire State Building Team WOD!!!

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Compare to your time on 6/7/11

WOD:

“Spartan 300″

For Time:

25 Pull Ups

50 Deadlifts m:135lb f:95lb

50 Push Ups

50 Box Jumps 24″

50 Floor Wipers m:135lb f:95lb

50 KB Clean and Jerks m:35lb f:26lb

25 Pull Ups

Compare to your time on 4/26/11 and 12/15/10

Skill/Strength:
Ring Dips/ Strict Pull Ups
WOD:
5-4-3-2-1-1-2-3-4-5 Reps of
Thrusters m:95lbs f:65lbs
Burpees

WOD:
5 Rounds for Time of
5 Deadlifts m:275lbs f:185lbs
20 Wall Ball Shots 10′ m:20lbs f:14lbs

Tokyo 8:15 RX

WOD
As many rounds as possible in 30 minutes of:
We will be putting exercises and the reps required to complete in order to be considred
a round into a Hopper, you will pick from the Hopper and do the exercise and reps written on
the paper and that will be considered a round. You will then return to the Hopper to pick your next
exercise/reps and repeat this as many times as possible within 30 minutes.
Exercises will be placed back in the Hopper and must be repeated if picked again!
Exercise ex. 50 DU’s, 25 Pull Ups, 30 Box Jumps, etc….

WOD:
100 reps of
Power Clean *m:75lbs f:55lbs
Lunge Left Foot *
Lunge Right Foot *
Push Press *
Complete these movements moving from one into the other the same as you would in a bear complex
At the top of the first minute and every minute after complete 5 burpees

“Kettlebell HPS Challenge”
(Hang Power Snatch)
Men:
15,000lb
Choose One:
53.5lb X 40 sets
35lb x 60 sets
26.5lb X80 sets
Women: 10,000lb
Choose One:
35lb x 40 sets
26.5lb X54 sets
20lb x 72 sets
17lb x 84 sets
Each set consists of 7 reps
You must alternate arms each set

Please ignore WOD in pic below….that was left from the day before….

WOD:
WOD:
“Tabata”
Tabata Box Jump 12″
Rest one minute
Tabata Row (meters)
Rest one minute
Tabata Singles
Rest one minute
Tabata Squatters
Rest one minute
Tabata ?????
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is total reps