4 x 10 Bottom Facing Up KB Press
16 Minute AMRAP:
10 Power Clean
15 Calorie Bike
30 Double Under
L1: 45/35
L2: 135/95
L3: 165/125
5 Minute EMOM:
10 Push-ups
L1: incline push ups
L2: chest to deck
L3: vested
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
1-mile run
100 pull-ups
200 push-ups
300 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.
CrossFit9 is one of thousands of boxes hosting a “Murph” event every Memorial Day, and 2017 is no different. While “Murph” is known for being one of CrossFit’s most daunting Hero WODs, you don’t have to be caught unprepared.
This process will kick off at the beginning of April and run up to our Memorial Day event, May 29 at 9:00 AM. Don’t forget to RSVP for “Murph” on Facebook and invite your friends!
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
20 Minute EMOM:
1. 100 M Run
2. 10 Slam Ball
3. 5/3 Muscle Up Attempt
4. 5 Bench Press
5. 20 Double Unders
L1: 10 Ring Dips; 115/45, 10 DU
L2: MU Attempt, 155/75, 20 DU
L3: Muscle Up, 185/85, 30 DU
10 Minute AMRAP:
30 DB Bicep Curl (15/15)
20 Bent Over Row
10 DB Burpee Deadlift
L1: 65/45
L2: 75/55
L3: 95/65
16 Minute AMRAP:
200 M Row
15 Hang Power Clean
30 Push-up
L1: 65/45
L2: 135/95
L3: 165/125
24 Minute AMRAP:
400 M Run
20 Sumo Deadlift High Pull
20 Box Jump
20 Pull-up
20 Sledgehammer hit (10/10)
L1: Y/B, Supine bar row
L2: G/Y, Pull-up
L3: 95/65, Chest to Bar
Do not set bar down between reps.
3 Rounds:
200 M Farmer Carry
15 Back Squat
20 GHD Sit-up (2:1 Sit-up)
L1: B/P, 75/55+
L2: G/Y, 115/85+
L3: R/G, 155/105+
3 Rounds:
2 Way Sled Push
21 Calorie Bike
15 Deadlift
9 Burpees Over Box
L1: KB or 135/95
L2: 205/135
L3: 225/155
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
For Time (25 Min Cap):
400 M Run
30 Russian KB Swing (R/G)
30 GHD Sit Up or 2:1 sit-up
30 Goblet Squat R/G
30 DB DL Burpee (50/35+)
30 Calorie Ski
30 Pistol (15/15)
L3: 800 M Run, American Style KB