CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
400 M Sled Pull
100 Pull-up
200 Air Squat
400 M Sled Push
100 Push-up (L3 HSPU)
200 Sit-up (L3 with Ball)
400 Run (together)
100 Thruster with bar 45/35
200 Lunges (L3 with bar)
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
EVEN: 6 Back Squat (from floor)
ODD: 10 Burpee Over Bar
L1: from rack 95/65; just burpees
L2: 135/95
L3: 165/105
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
4 Rope Climb
20 DB Bench Press (scale appropriately)
20 Calorie Bike
20 Hollow Rock
L1: 8 Ground to Standing
L2: 4 Rope Climb
L3: 2 Legless Rope Climb
CrossFit9 – WOD
Skill
Overhead Squat (7 x 3)
In between sets:
Bar Roll-out
4 x 10
Metcon
Metcon (Time)
3 Rounds:
400 M Run
30 Wallball*
30 Toes to Bar
4/2 Ring Muscle-up or 10 Dips
*L3: Unbroken wallball, each break = 5 Burpees
Finisher
Metcon (No Measure)
Mandatory Murph:
2 x 1-2-3-4 pull-ups
2 x 2-4-6-8 push-ups
2 x 3-6-9-12 air squats
CrossFit9 – WOD
Skill
Metcon (No Measure)
10 Minute EMOM:
2 Turkish Get-up (1 per side)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 KB Swing Russian R/G (L3 Double KB Swing G/Y)
30 DB Deadlift (L2: 50/35, L3: 55/40+)
30 Burpees to plate
30 Bar Good Morning
30 GHD or Sit-up with ball
L1: 20 reps
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – WOD
Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @ 95%)
Skill
Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @95%)
Metcon
Metcon (Time)
30 Power Snatch
30 Box Jump
Rest 2 min
20 Powers Snatch
20 Box Jump
Rest 2 min
10 Power Snatch
10 Box Jump
*weight increases as reps decrease
L1: stay at 45/35
L2: 75/55, 95/65, 105/75
L3: 95/65, 115/75, 135/95
Score includes rest
The annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 29. Are you ready?
Even if you’re a minimalist, a few strategic pieces of gear can help you through what’s often called “CrossFit’s hardest workout”. From CrossFit HQ:
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunIn 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”. 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.
Weight Vest
For seasoned CrossFitters and firebreathers, “Murph” calls for a 20 lbs. weight vest. We keep weight vests here at CrossFit9, but if you’re training consistently with one, you’ll eventually want your own. These things get sweaty, fast!
Top picks:
- Unbroken Designs Ladies’ 20 Lbs. Weight Vest [Kinetik Collective]
- Condor Sentry Plate Carrier [Rogue Fitness]
- HumanX Weight Vest [Amazon]
- Hyper Vest PRO [Onnit]
Hand Protection
100 pull-ups can equal hand destruction if you’re not careful. By all means, make sure you read and bookmark our indispensable Guide to Preventing Hand Tears, and show up with your mitts properly prepped. That said, nothing beats preventative maintenance paired up with a solid protective layer.
- Natural Grips + Tape [CrossFit9 Merch Shelf]
- JerkFit WODies [Rogue Fitness]
- WOD JAW [Amazon]
- “Scary Sticky” Tape [GoatTape]
Shoes
Get off on the right foot. You’re going to need a shoe that’s comfortable enough to run in, lightweight enough for an endurance effort, and also stable enough for squats.
The Nike Metcon 3 has enough cushioning for a comfortable run — even with a weight vest on– and will last you through many rope climbs and barbell workouts long after your “Murph” soreness has worn off. Bonus: Awesome new digital camo and red, white, and blue colors! [Nike]
If you’ve got wider feet, look no further than the tried-and-true Reebok Nano. The newest iteration of the original CrossFit shoe comes in tons of colors, and you can usually catch some of the older (but just as great) variations on sale. [Rogue Fitness]
We’re big fans of the tough-skinned NO BULL PROJECT trainer. The flexible-yet-flattish sole and indestructible upper make for a shoe you’ll come back to time and time again. You can get them in prints appropriate for a hero WOD, like camo and Old Glory. [Kinetik Collective]
Last Notes
Don’t wait! Get your gear NOW. You’ll want a few workouts to break in your stuff.
Coming to our Memorial Day Murph? Click here to RSVP on Facebook and invite a friend! (Don’t be scared, we have scaled variations for every fitness level!)
This event is open to the community and entry is donation-based. All donations will go towards the St. Petersburg chapter of Team Red, White, & Blue, a nonprofit that reconnects veterans to their communities through active lifestyles.
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 Clean & Jerk
(Weight increases every 2 minutes)
L1: stay at 45/35
L2: 95/65, 105/75, 115/85, 135/95, 145/105
L3: 115/85, 135/95, 155/105, 165/115, 185/125
Score will be finishing weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
21 Wallball
15 Calorie Bike
9 Deadlift
L1: KB or 95/65
L2: 205/135
L3: 255/165
Finisher
Metcon (Time)
3 Rounds:
20 Bicep Curl
200 M Run
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
1000 M Row
100 Pull-up or Ring Row
100 DB snatch (L2: 35/20+, L3: 50/35+)
100 Power Clean (L1: 45/35, L2: 105/75, L3: 135/95
100 Ring Dips (L1: Box Dips, L3: 30/20 Muscle Up)
800 M Run with 45/25 (pass off plate)
CrossFit9 – WOD
Skill
Handstand Walk
Scaling:
Wall Walk
Wall Handstand
Free Handstand
Metcon
Metcon (Time)
40-30-20-10
Burpees
Calorie Bike
Bar Muscle up (4-3-2-1)
L1: Jumping Bar M-up. 2:1 Chest to Bar
CrossFit9 – WOD
Skill
Sumo Deadlift (7 x 3)
Box Step Up
4 x 10 (5/5)
L3: 95/65
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang power clean
HSPU
L1: 95/65; Push Press with Dumbbell
L2: 135/95
L3: 155/105; deficit HSPU 45+25/45 plates