Intermediate/Advanced WODs & Beginner WODs: Sunday 120527

CLICK HERE for MEMORIAL DAY WEEKEND SCHEDULE CHANGES. All classes today take place at 44 W. 28th Street location!

Intermediate/advanced WOD classes at HR:00 and HR:45
A: Russian gymnastics warm-up

B: Three rounds for time of:
135#/95# Front squat, 12 reps
12 Strict Pullups

Then Row 1000m

Beginner WODs at HR:15
A: Find 1 rep max on the Snatch

B: 12 minutes, as many rounds as possible of:
10 Difficult Pull-Ups
10 Hang Squat Snatches (75#/53#)
15 Burpees

Coach Michael Williamson, hard at work on developing new mobility techniques: 😉

Here’s what’s on tap for Monday’s intermediate & advanced WODs (please see schedule changes for this Monday to know intermediate/advanced WOD class times)
Memorial Day “Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Post time to comments.

Beginner WODs at HR:15
A: Russian gymnastics warm-up

B: Three rounds for time of:
95#/65# Front squat, 12 reps
12 Strict Pull-ups

Then Row 1000m

“Memorial Day Murph”
(see above for details)


  • David

    Matt, want to do Murph on Monday at 9am instead of 8am as discussed?

  • Coach Will/Nick Cape Cod patio Team WOD this morning:

    2 rounds of 100 Double Unders/Ground to Overhead w/25# DB (all the weight we had here)

    One person on the DUs, one person on the G2O. Once Athlete completes their 100 DUs, athletes switch. Total score is total amount of G2Os

    Nick: 30/37

    Will: 50/55

    Now some Stand Up Paddling out on Prince Cove.

  • Keith

    Is 28th st open waiting downstairs.

  • BenS

    WOD: 8:37 rx’d
    Row: 4:11

  • Michael North

    A: 9:11 – 135# and green band. Underscaled the strict PUs and was down to slow singles by end of round 2
    B: 4:00.6 – Wanted sub 4 but apparently not bad enough…

  • Jim S

    A: 8:29 with 115# (60% of 1RM)
    B: 4:02

  • Emily L

    Snatch 1 rep max= 50 lbs
    3 rounds + 5 pull ups