CrossFit Hero WOD “MURPH”
- 1-mile run
- 100 pull-ups
- 200 pushups
- 300 squats
- 1-mile run
INDOOR MURPH:
- 1600 Meter Row or 1 Mile Bike
- 100 pull-ups
- 200 pushups
- 300 squats
- 1600 Meter Row or 1 Mile Bike
- Break up the pull ups, push ups, and squats as needed
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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.
Capacity Work, every 2:30
Row @ 50% for 1:30
Row @ 70% for 1:15
Row @ 90% for 1 min
Row @ 100% for 45 sec
Goal is to increase intensity each round
(Less time to work and same or more meters)
5RFT, 15min cap
10 Burpee Box Jumps 24/20
15 Kip Swings
WEDNESDAY
Back Squats
15 @ 40% then rest 45s
12 @ 50% then rest 60s
9 @ 60% then rest 75s
6 @ 70% then rest 90s
3 @ 80%
For Time, 14 min cap
21-15-9 KBS (70/50)
50 Jump Ropes
21-15-9 Front Squats (115/75)
Bodybuilding, 4 rounds
Min 1: Side Raise 8-15
Min 2: Chest Fly 8-15
Min 3: Back Fly 8-15
THURSDAY
Bench Press
Close 3×5, 90s rest
Regular, 3×5, 90s rest
20 Min Ladder
5 Ring Dips (add 5 every round)
5 Snatch 115/75 (add 5 every round)
1 Lap Run (add 1 every round) (indoor mod 200-meter row, 1 min bike)
FRIDAY
Bentover Row
Overhand, 3×5, every 90s rest
Underhand, 3×5, every 90s rest
5 rounds, EMOM (25 min)
40s Plank
5 Cleans (155/105)
40s Wall Sit
17/12 Bike Cals (max 40s)
40s Farmers Walk (70/50s) holding 2
SATURDAY
LINDA
10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight