WEDNESDAY, 5/31/2023

“Chipper Gone Bad” AMRAP :35 100 Wallballs (20/14) 80 Dumbbell Snatches (50/35) 60 Box Jump Overs (24″/20″) 40 Double Dumbbell Push Press (50’s/ 35’s 20 toes to bar Max Calorie Row or bike *Score = Total...

TUESDAY, 5/30/2023

Part A: every 2 minutes for 10 minutes 20 total single leg deadlifts (2x 12/16) 10 banded lat pulldowns Part B: 8 rounds, 19 minute cap 6 front squats 55-65% 12ft (2 mats) handstand walk or 2 wall walks 12 knees to...

MONDAY, 5/29/2023

MURPH 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (“050818”), where the post said “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.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout athletes choose to do the work “unpartitioned” in the order written (complete the 100 pull-ups before beginning the push-ups, etc.). “Murph” first appeared in the 2015 CrossFit Games (athletes partitioned the work), then again in the 2016 CrossFit Games (athletes were required to do it...
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