Category: Uncategorized

Strength
Hang Power Clean (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Hang Power Cleans

Conditioning
5 ROUNDS FOR TIME
50 Double Unders
15/12 Cal Bike
10 Hang Power Clean (115/75)|(95/65)

Strength
Back Squat (7-7-7-7-7-7)
6 SETS ON A 12:00 CLOCK…
7 Back Squat

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
7 Front Squats (135/95)|(95/65)
14 KB Swings (70/53)
21 Sit-ups

(Score is Rounds + Reps)

Strength
E2MOMx 12:00

Floor Press (7-7-7-7-7-7)
Find a weight and stick with it for all sets

Conditioning
6 rounds
250m Run
15 Burpees
*30 seconds rest between rounds

(Score is For Time)

Strength
Metcon (Weight)
EVERY 1:00 x 6 SETS
1 High Hang Power Clean
+
2 Hang Power Cleans
(Score is Weight)

Metcon (AMRAP – Reps)
EVERY 2:00 x 6 SETS
15/12 Cal Bike
Max Hang Power Cleans (115/75)|(95/65) w/ Remainder
(Score is Reps)

Strength
Shoulder Press (5-5-5-5)

Conditioning
3 ROUNDS
50 Double Unders
10 Push Press (115/75)|(95/65)

Into…

50 Sit-ups

Then,

3 ROUNDS
50 Double Unders
10 Push Press

Then,

50 Sit-ups

Strength
Back Squat (5-5-5-5)

Conditioning
FOR TIME
12-10-8
Strict Pull-ups
Thrusters (95/65)|(65/45)

-2:00 Rest-

6-4-2
Strict Pull-ups
Thrusters (115/75)

Strength
Floor Press: 4×5

Workout
Metcon (Time)
FOR TIME
30 Perfect Push-ups
400m Run
30/25 Cal Row
30 Barbell Rows (95/65)
30/25 Cal Row
400m Run
30 perfect push-ups

Workout

WARM-UP
EMOM x 6 MINUTES
MIN 1 – :45 Bike
MIN 2 – :45 Up-Downs
MIN 3 – :40 Good Mornings

STRENGTH
5-5-5-5
Tempo Deadlift
(Score is Weight)

WORKOUT
AMRAP x 13 MINUTES
12/10 Cal Bike
10 Deadlifts (135/95)|(95/65)
10 Burpees
12/10 Cal Bike
10 Deadlifts
10 Burpees

(Score is Rounds + Reps)

Saturday

Strength
Overhead Squat
Work to a heavy (not max) 1 rep with perfect technique

Workout
Warm-up
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups

Metcon (Time)
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

Strength
Push Press* (5×5)

*Keep loading moderate
(Score is Weight)

Workout
Metcon (Time)
FOR TIME
21-15-12-9-6-3
Hang Power Clean (115/75)|(75/55)
Push Press
Up-Down Box Jump Overs (24/20)
(Score is Time)

Cool Down
FOR RECOVERY
1:00 Banded Lat Distraction (L)
1:00 Banded Lat Distraction (R)
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)

(No Measure)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
500m Row
30 Forward Step Lunges
30 Ab Mat Sit-Ups
250m Run
15 Ring Rows or 10 Strict Pull-Ups
(Score is Rounds + Reps)

Finisher
Metcon (No Measure)
5 SETS
1:00 Wall Sit
1:00 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK…
50 Double Unders
21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
50 Double Unders
9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…
75 Double Unders
Max Power Snatch (Athlete Choice)

(Score is Reps)

Skill/Stability/Strength
EMOM x 8:

2 Hang Power Cleans

Conditioning
3 SETS
800m Run
40 Medball Russian Twists (20/14)
30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-
(Score is Time)

Skill (Auxiliary)
5:00 Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)

Strength
Front Squat (5×5)*

*Keep loading moderate.
(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

Strength
Back Squat 5×5

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES
7 Front Squat (135/95)
7 Burpee Over Bar
7 Push Jerk
(Score is Load)

Cool Down
5:00 Flow Stretching

(No Measure)

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.^[1] His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.

“Murph” was created in Michael’s honor and is often performed at CrossFit affiliates, military bases, and Navy ships across the globe on Memorial Day. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final one mile run.The pull-ups, push-ups, and air squats can be partitioned and scaled as needed.

Participants are encouraged to wear a 20lb body vest. This workout was one of Murphy’s favorites. He called it “Body Armor” but it was later renamed “Murph” in his honor.

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Logistics and Considerations for Murph 2020 @ Crossfit Merced

Our facility is limited to 19 pull-up stations with 5 additional ring row stations. We have had a sign up sheet all week for Murph heats, the first to start at 7am, then 7:45, 8:30, 9:15, 10:00 and 10:45. Arrive early, and after the prior heat has cleared out on pull-ups and the pull-up bar has been cleaned, find a spot where you can perform your pull-ups when you complete you opening run in your heat.

Please don’t take on more than you can handle today. Let’s understand where we are individually in our post shelter in place fitness and adjust accordingly. Scaling, such as performing Murph with a partner, doing a half Murph and scaling/partitioning movements is entirely proper. Today is about why we are doing this hero WOD, not so much about doing it unpartitioned with a vest.

Drink plenty of water on Sunday and Monday morning. Stay hydrated for this long, challenging workout. It’s going to be hotter day than In recent days.

Open –

8 am -10:30 am