CrossFit Competition Blog

Competition 05.25.2015


Tomorrow’s conditioning workout is named after Navy Lt. Michael P. Murphy.
A. Snatch
-Work to a heavy single in 15 min
-EMOM 6: 2 Snatches @ 75-80% of heavy single

B. 4 sets
Pause Front Squat @ 22X1 + 2 Front Squats

C. Snatch Grip Deadlift
-Start @ 60% of 1RM DL..3″ deficit…Linear progression

D.  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.

Competition 05.23.2015


4 Rounds:
5 Muscle-ups
10 Power Cleans (185/125)
15 HSPU
20 CTB Pull-ups
25 Cal Row
Rest 3 Min

 

Competition 05.22.2015


A. 1RM Clean & Jerk

B. TnG Box Squats 80% x 4 x 3
10-20lb heavier than last week

C. 4 sets
Push Press x 4
Pendlay Row x 8

D. 3 sets
Single Arm Single Leg Row x 8-10
Glute Ham Raise x 6-8
Weighted Plank x 30-45 sec

Competition 05.21.2015


Active Recovery/Rest Day

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