Monday 130527

REMINDER: Today’s classes run on a Sunday schedule (but no Elements and no CFE).

Black Box WOD/Beginner WOD:
“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.

Competition Team WOD:
“Murph” or make up a missed WOD from testing week (not both!).

CFE WOD:
NO CFE classes today because of holiday schedule.

Michael P. Murphy:
nt_mmurphy_500_070619

Here’s what’s on tap for Tuesday’s classes:

Black Box WOD/Beginner WOD:
5×1 press
5×3 push press
5×5 jerk

Competition Team WOD:
Part A. Clean Deadlifts 3 RM in 15 minutes (failure includes major postural faults)

Part B. 3×6 reps Rear Leg Elevated Split Squats, increasing load as your able across sets

Part C. 50 hollow rocks then 30 sitting leg raises, each leg (L-seat progression from last week) for quality

CFE WOD:
“Susan”
5 Rounds
Sprint 200m
10 Squats
10 Push-ups

Responses

  • jsg

    Murph – 54:30 Rx

    Compare to ~48 mins 1 year ago….at 75% of reps and green banded pull-ups….so i’d call today a success :-)

  • Kyle J Smith

    Ideal sequence for tomorrow’s wod- Work up to a heavy single press, begin push press triples there. Work up to a heavy triple push press, begin push/split jerks 5s there. Work up to a heavy set of 5 push/split jerks

  • Jeff

    I was originally planning on doing “Murph”, but I found out that earlier this week, Jake Huzenis, who was briefly a member of the gym, passed away at the age of 25. I didn’t know Jake well, but his death has touched me nonetheless. I can’t claim to understand the details concerning his tragic circumstances, but he was clearly loved by his community of family and friends. Even if I can’t make sense of his passing, I’m hoping that at least something positive can arise from this.

    I decided instead to do a different hero WOD, “Mr. Joshua”, a workout that Jake, his sister Audrey, herself a longtime former member of the Black Box, and I once did together. I intend to make a modest donation based on my WOD time to the Brain Research Foundation (www.thebrf.com) in Jake’s memory for depression and anxiety research.

  • Jason W

    35:52 rx’d
    20 rds of Cindy unbroken

  • Brad Hoover

    51:09 Rx’d. First time doing Murph. Great workout. Gotta keep improving my pushups.

  • Andrew Sumner

    Murph – 32:23 Rx – 6 minute first mile helped big time. 15 rounds of Cindy then 75 air squats leaving just 5 rounds of pull ups and push ups with an aim to keep the legs reasonably fresh for the second mile……………..didnt work. v wobbly 8 minute mile to finish.

  • Jana B.

    First Murph 55:53 (Green band, knee push ups and sub 1600 row x2). Even with all the scaling…..Jesus Christ!!

    • http://www.facebook.com/hilores Amber Rodriguez

      Nice, Jana!
      You’re a brave soul to face the erg after those squats.

      • Jana B.

        At this point in my life the erg is like a rest. If I had run, I’d still be on 26th street….

  • AndyK

    33:58 rx’d, split as 20 rounds of Cindy. Great to meet a bunch of you all in the park afterwards.

  • Jim S

    48:54 (compared to 57:43 last December). Still a grind.

  • http://www.facebook.com/hilores Amber Rodriguez

    5/28/12
    1:09:36
    (black & green bands, knee push-ups)

    [[[One Year Later]]]

    5/27/13
    56:20!!
    (green & blue bands, strict push-ups)

    THANK YOU, CROSSFIT. <3

  • Erik D

    Murph: 54:00. Black and blue bands, but I was able to do all of the pushups without going to my knees. Didn’t think I’d be able to do that.

    I checked Google maps after the workout. The route my group ran (28th-26th, 6th ave to park) was 1.3 miles, so we got .6 miles of bonus workout!

    My goal for next year will be to match the time, but with reduced use of bands.

  • Adam

    Did Murph at an out-of-town box. Because of an injury, I had to sub 1600 m rows for the 1-mile runs. I used blue bands for the pull-ups and split the pull-ups, push-ups, and squats into 20 rounds of Cindy.

    Time: 37:20

  • Albert Insogna

    Murph 37:30.

  • david slifer

    37:59