“MURPH - 20# Vest"...

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

58:07 (20# Vest) 25 second PR! After 5 wods yesterday! 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

RIP Lt. Michael P. Murph 

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.

 

24 Heroes in 24 Hours...

Pennant CrossFit (PCF) will be hosting a unique fundraising event this Memorial Day to honor our Nation’s heroes and to raise money to support veterans and their families. Over the course of 24 hours, teams of athletes will be completing 24 Hero WODs, one WOD at the top of each hour. This event will be open to all boxes and all proceeds raised will be donated to Veterans Inc. based in Worcester. 

I completed the following WODs as part of a team:

• Glen
• Bull
• Whip
• Blake
• Luke

and completed Murph solo. It was an amazing event!

Back & Chest - 4x8...

Hammer Strength Bench Press - 190lbs

* finish with 10 reps @ 150lbs

Pull Up - 30lbs

* finish with 10 reps @ bodyweight 

Explosive Plyo Push Ups

One-arm Row - 85lbs

Low-to-High Cable Chest - 17.5lbs

* 4-0-1 tempo 

Deadlift 5x5 - 315lbs

I weighed 158 pounds this morning. Almost 2 times bodyweight. Long slow climb to 500 pounds. I feel better and 47 then I did at 17.

Arms - 4x8...

Close Grip BP - 170lbs - 4x8

Barbell Curls - 75lbs - 4x8 -

* after last set then hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5 

Rope Press Downs - 120lbs - 4x8

Rope Curls - 90lbs - 4x8

Cash Out - 21s - 2 sets - 45lbs

Standing DB Tri Ext - 50lbs - 3x8

Deadlift Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 245lbs

Burpees & Running...

Goal was to get through the set of 5 burpees before the 60:00 cap. Did that with 12 seconds to spare! 200 burpees and 3.75 miles of running. That was "fun"!

Shoulders - 4x8...

Hammer Strength SP - 140lbs

Face Pulls - 120lbs

Hammer Strength Shrugs - 10x10 - 285lbs

Kettlebell Upright Row - 10x10 - 40lbs 

Cash Out: OH Plate Raise - 25lbs - 3x15

* 4-0-1 tempo 

Back & Chest - 4x8...

 Hammer Strength Bench Press - 185lbs

* finish with 10 reps @ 140lbs

Pull Up - 25lbs 

* finish with 10 reps @ bodyweight 

Explosive Plyo Push Ups 

One-arm Row - 80lbs

Low-to-High Cable Chest - 17.5lbs

* 4-0-1 tempo 

3RM Front Squat & Viper...

12 minutes to establish a 3 RM Front Squat - 205lbs (far from a PR)

Viper

For Total Reps: AMRAP 8

8 Hang Power Cleans (95)

8 Burpees over the bar

5 rounds plus 10 reps

* Rx was Squat Cleans (135) - wrist was bothering me. 

Arms - 4x8...

Close Grip BP - 165lbs - 4x8

Hammer Curls - 4x8 - 50lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5 

Rope Press Downs - 110lbs - 4x8

Rope Curls - 80lbs - 4x8

Cash Out - 21s - 2 sets - 45lbs

Shoulders - 4x8...

Seated Press - 40lbs

Cable Laterals - 12.5lbs

Dumbbell Shrugs - 5x10 - 50lbs 

Dumbbell Upright Row - 5x10 - 35lbs 

* finish with 30x1, 25x2, 20x3, 15x4, 10x5

* 4-0-1 tempo 

Back & Chest - 4x8...

Hammer Strength BP - 180lbs 

BTN Pull Up - 12lbs- 

* finish with 10 reps @ bodyweight 

Explosive Plyo Push Ups

One-arm Row - 75lbs

Low-to-High Cable Chest - 17.5lbs

* 4-0-1 tempo 

Arms - 4x8...

Close Grip BP - 155lbs - 4x8

Dumbbell Curls - 35lbs -4x8

Rope Press Downs - 50lbs - 4x8

Rope Curls -50lbs - 4x8

"Death by Deadlift"...

Minute 1 -1 Deadlift (bodyweight)

Minute 2 -2 Deadlifts

Minute 3 -3 Deadlifts

…until you run out of time or tap out

16 Rounds + 15 reps @ 155# - 151 reps total (PR of 5 reps!)

Old school. Board shorts and Chuck Taylor's in the driveway!

"Athena"...

For Total Reps: AMRAP 15

20 Double Unders

15 Wall Balls (14)

15 Russian Kettlebell Swings (53)

3 rounds plus 30 reps 

Heavy Density Training - Shoulders...

Hammer Strength SP - 3x5-4-3-2-1 - 120lbs

Face Pulls - 3x5-4-3-2-1 - 110lbs

* finish with 100x1, 90x2, 80x3, 70x4, 60x5 

Barbell Shrugs - 5x10 - 265lbs

Dumbbell Upright Row - 5x10 - 35lbs 

* finish with 30x1, 25x2, 20x3, 15x4, 10x5

Cash Out: OH Plate Raise - 25lbs - 3x15

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 200lbs- 3x5-4-3-2-1

* finish with 15 reps @ 90lbs 

BTN Pull Up - 12lbs- 3x5-4-3-2-1

* finish with 10 reps @ bodyweight 

Explosive Superman Push Ups - 2x5-4-3-2-1

One-arm Row - 100lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 100lbs

Rope Push Downs - 3 sets - 110lbs  

Dips - 2 sets - 75lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 50lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 3 sets - 45lbs

3 deadlifts (275) OTM: 20...

Garage WOD #2:

3 deadlifts (275) on the minute - 20 minutes.

5 Back Squats OTM: 10...

5 back squats (155) on the minute - 10 minutes.

"Lynne"...

5 Rounds For Max Reps

Bench Press, Bodyweight (160)

Strict Pull-ups

BP - 20-17-14-13-13 - 77

PU - 15-15-15-13-12 - 70

14 rep PR on bench press! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Heavy Density Training - Shoulders...

Seated BTN Press - 3x5-4-3-2-1 - 100lbs

Face Pulls - 3x5-4-3-2-1 - 100lbs 

Barbell Shrugs - 5x10 - 245lbs

Dumbbell Upright Row - 5x10 - 25lbs

OH Plate Raise - 5x5 - 45lbs

*finish with OHPR - 5x35, 5x25, 5x10

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo