Memorial Day "MURPH" Challenge

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "MURPH" - For time:

• Run 1 Mile
• Pullups, 100 reps
• Pushups, 100 reps
• Squats, 100 reps
• Run 1 Mile

Partition the pullups, pushups and squats as needed. Start and finish with a mile run. If you have a 20# weight vest or body armor, wear it.

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.

Memorial Day "MURPH" Challenge

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "MURPH" - For time:

• Run 1 Mile
• Pullups, 100 reps
• Pushups, 100 reps
• Squats, 100 reps
• Run 1 Mile

Partition the pullups, pushups and squats as needed. Start and finish with a mile run. If you have a 20# weight vest or body armor, wear it.

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.

CLOSED

CLOSED

TEAM RELAY

1. Warm Up

• Jog 400m
• Jump Rope 60:30x3
• CrossFit Warm Up

2. Work Capacity - For Time:

• Pushups, 200/100 reps
• BB Roll (225/135#), 2x/person
• Backwards Sled Pull (135/90#), 2x/person
• BB Overhead Walk (95/45#), 2x/person
• Row (2000/1000m), 250m trade off

TEAM RELAY

1. Warm Up

• Jog 400m
• Jump Rope 60:30x3
• CrossFit Warm Up

2. Work Capacity - For Time:

• Pushups, 200/100 reps
• BB Roll (225/135#), 2x/person
• Backwards Sled Pull (135/90#), 2x/person
• BB Overhead Walk (95/45#), 2x/person
• Row (2000/1000m), 250m trade off

"DIANE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina

• 3D Lunge Matrix w/ Arm Drivers
• 3D Shoulder Matrix

3. Work Capacity - "DIANE" - 21-15-9 reps for time:

• Deadlift (225#)
• HSPU

4. Durability

• Run 1.5 miles

"DIANE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina

• 3D Lunge Matrix w/ Arm Drivers
• 3D Shoulder Matrix

3. Work Capacity - "DIANE" - 21-15-9 reps for time:

• Deadlift (225#)
• HSPU

4. Durability

• Run 1.5 miles

POWER SNATCH & CLEAN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Power Snatch, 1RM
• Clean, 1RM

3. Work Capacity - 4 sets of 4 reps

• Power Clean
• Front Squat
• Push Press
• Front Rack Step Up

POWER SNATCH & CLEAN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Power Snatch, 1RM
• Clean, 1RM

3. Work Capacity - 4 sets of 4 reps

• Power Clean
• Front Squat
• Push Press
• Front Rack Step Up

STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Run 800m

2. Stamina (3-5 rounds - "CINDY")

• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

3. Work Capacity - 2-3 rounds (not timed)

• Jump Rope, 200 reps
• Back Extensions, 20 reps
• GHD Situps, 20 reps
• KB Snatch, 10 reps/side
• Rope Climb, 1 ascent
• Turkish Get Up, 3 reps/side
• SLRDL, 10 reps/side
• Walking Lunges w/Rotations, 10 reps/side

STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Run 800m

2. Stamina (3-5 rounds - "CINDY")

• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

3. Work Capacity - 2-3 rounds (not timed)

• Jump Rope, 200 reps
• Back Extensions, 20 reps
• GHD Situps, 20 reps
• KB Snatch, 10 reps/side
• Rope Climb, 1 ascent
• Turkish Get Up, 3 reps/side
• SLRDL, 10 reps/side
• Walking Lunges w/Rotations, 10 reps/side

"CROSSFIT TOTAL"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

"CROSSFIT TOTAL"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

BAND BENCH PRESS & "HELEN"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Speed & Agility Ladder

2. Strength

• Bench Press w/ bands 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• Prone Plank, 1 min hold
• 3D SLS w/ MP Reach, 5/side/mp
• Handstand Hold, 30 sec-1 min

4. Work Capacity - "HELEN" - 3 rounds for time:

• Run 400m
• KB Swings (55/35#), 21 reps
• Pullups, 12 reps

BAND BENCH PRESS & "HELEN"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Speed & Agility Ladder

2. Strength

• Bench Press w/ bands 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• Prone Plank, 1 min hold
• 3D SLS w/ MP Reach, 5/side/mp
• Handstand Hold, 30 sec-1 min

4. Work Capacity - "HELEN" - 3 rounds for time:

• Run 400m
• KB Swings (55/35#), 21 reps
• Pullups, 12 reps

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "The Hotel Workout" - For time:

• DB Hang Squat Clean Thruster, 100 reps
• 5 Burpees at the top of each minute

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "The Hotel Workout" - For time:

• DB Hang Squat Clean Thruster, 100 reps
• 5 Burpees at the top of each minute

METCON

1. Warm Up

• Foam Roll
• Flexibility
• NASM Dynamic Warm Up

2. Work Capacity - 3 rounds for time:

• Plate Run (45/25#)
• KB Swing, 30 reps
• KB SDHP, 30 reps

METCON

1. Warm Up

• Foam Roll
• Flexibility
• NASM Dynamic Warm Up

2. Work Capacity - 3 rounds for time:

• Plate Run (45/25#)
• KB Swing, 30 reps
• KB SDHP, 30 reps

POWER CLEAN & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Power Clean 3-3-3-3-3 reps

3. Stamina (2-3 rounds)

• Tuck or L-Sit, 30 sec-1 min
• Ring Support, 30 sec-1 min
• KB Clean & Press, 10 reps (2 arms)

4. Work Capacity - for time:

• Front Squat (135/95#), 25 reps
• Row 1000m
• Push Press (95/65#), 25 reps
• Run 400m
• Thrusters (65/45#), 50 reps
• Run 400m
• Push Press (95/65#), 25 reps
• Row 1000m
• Front Squat (135/95#), 25 reps

POWER CLEAN & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Power Clean 3-3-3-3-3 reps

3. Stamina (2-3 rounds)

• Tuck or L-Sit, 30 sec-1 min
• Ring Support, 30 sec-1 min
• KB Clean & Press, 10 reps (2 arms)

4. Work Capacity - for time:

• Front Squat (135/95#), 25 reps
• Row 1000m
• Push Press (95/65#), 25 reps
• Run 400m
• Thrusters (65/45#), 50 reps
• Run 400m
• Push Press (95/65#), 25 reps
• Row 1000m
• Front Squat (135/95#), 25 reps

BOX SQUAT & PUSHUPS WITH SPRINTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• GHR, 10 reps
• Reverse Hypers, 10 reps
• Good Mornings, 10 reps
• Sled Drag, 2x back & forth (fwd between legs)

4. Work Capacity - for time:

• Pushups, 100 reps
• Sprint 1 gym length back & forth if you have to rest during pushups

BOX SQUAT & PUSHUPS WITH SPRINTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• GHR, 10 reps
• Reverse Hypers, 10 reps
• Good Mornings, 10 reps
• Sled Drag, 2x back & forth (fwd between legs)

4. Work Capacity - for time:

• Pushups, 100 reps
• Sprint 1 gym length back & forth if you have to rest during pushups

BENCH PRESS & "MARY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 1x (back & forth)
• Side Plank, 30sec-1min/side
• KB Low Windmill, 10 reps/side
• KB Swing, 20 reps
• GHD Situps, 20 reps

4. Work Capacity - "MARY" - AMRAP 20 min

• HSPU, 5 reps
• Pistols, 10 reps
• Pullups, 15 reps

BENCH PRESS & "MARY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 1x (back & forth)
• Side Plank, 30sec-1min/side
• KB Low Windmill, 10 reps/side
• KB Swing, 20 reps
• GHD Situps, 20 reps

4. Work Capacity - "MARY" - AMRAP 20 min

• HSPU, 5 reps
• Pistols, 10 reps
• Pullups, 15 reps

"GRACE" & "TOSH"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Work Capacity - "GRACE" - For time:

• Clean & Jerk (135#), 30 reps

3. Durability - "TOSH"

• Row - 3x(250m+500m+700m)
• Rest the exact time it takes to complete each interval

"GRACE" & "TOSH"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Work Capacity - "GRACE" - For time:

• Clean & Jerk (135#), 30 reps

3. Durability - "TOSH"

• Row - 3x(250m+500m+700m)
• Rest the exact time it takes to complete each interval

SWIM WOD

1. Warm Up (2 rounds)

• Free, 25m
• Back, 25m
• Side, 25m
• Breast, 25m

2. Drills (3 rounds - alternate partner)

• Pull, 50m
• Tread

3. Work Capacity - For time:

• Side, 500m
• Breast, 500m

SWIM WOD

1. Warm Up (2 rounds)

• Free, 25m
• Back, 25m
• Side, 25m
• Breast, 25m

2. Drills (3 rounds - alternate partner)

• Pull, 50m
• Tread

3. Work Capacity - For time:

• Side, 500m
• Breast, 500m

SNATCH, OVERHEAD SQUATS, & STAMINA

1. Warm Up

• Foam Roll
• Run 800m
• Burgener Warm Up
• Skill Transfer Drills
• Muscle Ups, 10 reps (20 assisted)

2. Strength

• Snatch, 1RM
• Overhead Squats 5-5-5-5-5 reps

3. Stamina (2 rounds)

• Ball Bridge, 15 reps
• Back Extensions, 15 reps
• Sit > Box Jump, 10 reps

4. Durability

• Run 1 mile

SNATCH, OVERHEAD SQUATS, & STAMINA

1. Warm Up

• Foam Roll
• Run 800m
• Burgener Warm Up
• Skill Transfer Drills
• Muscle Ups, 10 reps (20 assisted)

2. Strength

• Snatch, 1RM
• Overhead Squats 5-5-5-5-5 reps

3. Stamina (2 rounds)

• Ball Bridge, 15 reps
• Back Extensions, 15 reps
• Sit > Box Jump, 10 reps

4. Durability

• Run 1 mile

CHIPPER

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - For time:

• SDHP (95/45#), 50 reps
• Box Jump (20/16"), 50 reps
• Push Press (95/45#), 35 reps
• Squat, 50 reps
• Toe to bar, 50 reps
• KB Swing (55/35#), 50 reps
• KB OH Lunge (55/35#), 30m
• Burpee, 50 reps

CHIPPER

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - For time:

• SDHP (95/45#), 50 reps
• Box Jump (20/16"), 50 reps
• Push Press (95/45#), 35 reps
• Squat, 50 reps
• Toe to bar, 50 reps
• KB Swing (55/35#), 50 reps
• KB OH Lunge (55/35#), 30m
• Burpee, 50 reps

TABATA CIRCUIT

1. Warm Up

• Dynamic Warm Up
• Speed Ladder

2. Work Capacity - 20:10x8

• Wallball
• Deadlift
• Pushup
• Situp
• Row

Rest 1 minute between exercises.

TABATA CIRCUIT

1. Warm Up

• Dynamic Warm Up
• Speed Ladder

2. Work Capacity - 20:10x8

• Wallball
• Deadlift
• Pushup
• Situp
• Row

Rest 1 minute between exercises.

SNATCH PUSH PRESS & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• 3D DB Lunge, Reach, Press

2. Strength

• Snatch Push Press 3-3-3-3-3 reps

3. Work Capacity - For time:

• Row 500m
• SDHP, 50 reps (95/65#)
• Row 500m
• Knees To Elbows, 50 reps
• Row 500m
• Ring Dips, 50 reps

SNATCH PUSH PRESS & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• 3D DB Lunge, Reach, Press

2. Strength

• Snatch Push Press 3-3-3-3-3 reps

3. Work Capacity - For time:

• Row 500m
• SDHP, 50 reps (95/65#)
• Row 500m
• Knees To Elbows, 50 reps
• Row 500m
• Ring Dips, 50 reps

METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Dynamic Warm Up

2. Strength

• Barbell Complex w/ Burpees, 3 sets

3. Work Capacity - For time:

• Sledgehammer, 100 reps/side
• Man Makers, 25 reps
• Sled Drag, 25 reps each direction (Alt Fwd/Bkwd)

METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Dynamic Warm Up

2. Strength

• Barbell Complex w/ Burpees, 3 sets

3. Work Capacity - For time:

• Sledgehammer, 100 reps/side
• Man Makers, 25 reps
• Sled Drag, 25 reps each direction (Alt Fwd/Bkwd)

HANG CLEAN, JUMP SQUATS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Clean 3-3-3-3-3 reps
• Jumping BB Back Squats, 3x10

3. Work Capacity - 3 rounds for time:

• Double Unders, 50 reps
• Tire Filps, 10 reps
• Floor Wipers, 20 reps/side
• Rope Climb, 2 ascents

4. Durability (2 rounds)

• Flutter Kicks, 25 reps/side
• Floor Bridge, 20 reps

HANG CLEAN, JUMP SQUATS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Clean 3-3-3-3-3 reps
• Jumping BB Back Squats, 3x10

3. Work Capacity - 3 rounds for time:

• Double Unders, 50 reps
• Tire Filps, 10 reps
• Floor Wipers, 20 reps/side
• Rope Climb, 2 ascents

4. Durability (2 rounds)

• Flutter Kicks, 25 reps/side
• Floor Bridge, 20 reps

"JERRY"

1. Warm Up

• Foam Roll & T-Ball

2. Stamina (2 rounds)

• Lateral Tube Walk, 1x back and forth gym length
• Ball Cobra, 15 reps
• SL DB PNF, 10 reps/side

3. Work Capacity - "JERRY" - For time:

• Run 1 mile
• Row 2K
• Run 1 mile

4. Durability (2 rounds)

• Reverse Hypers, 15 reps
• KB High Pull, 10 reps/side
• GHR, 5 reps

"JERRY"

1. Warm Up

• Foam Roll & T-Ball

2. Stamina (2 rounds)

• Lateral Tube Walk, 1x back and forth gym length
• Ball Cobra, 15 reps
• SL DB PNF, 10 reps/side

3. Work Capacity - "JERRY" - For time:

• Run 1 mile
• Row 2K
• Run 1 mile

4. Durability (2 rounds)

• Reverse Hypers, 15 reps
• KB High Pull, 10 reps/side
• GHR, 5 reps

SNATCH DEADLIFT & "NATE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch Deadlift 3-3-3-3-3 reps

3. Work Capacity - "NATE" - AMRAP 20 Min

• Muscle Ups, 2 reps
• HSPU, 4 reps
• KB Swings (70#), 8 reps

SNATCH DEADLIFT & "NATE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch Deadlift 3-3-3-3-3 reps

3. Work Capacity - "NATE" - AMRAP 20 Min

• Muscle Ups, 2 reps
• HSPU, 4 reps
• KB Swings (70#), 8 reps

METCON

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - 3 rounds for time:

• KB Swings, 20 reps
• Knees to Elbows, 20 reps
• Air Squats, 20 reps
• Sit Up, 20 reps
• Back Extensions, 20 reps