Author: John San Filippo

Lift Back squats 4×8 at 70-75%, first 3 paused superset with 3 broad jumps, ideally rebounded

Workout 10:00 AMRAP 10 american kb swings green/yellow 50 DU no rx+, just get more rounds

Workout 10 rounds on the 3:30 start 15/12 cal bike 15/12 cal row 1 rope climb rx+ legless score is total working time

Mobility 1:00 biceps smash/side 5 hip CARs/direction/side

Lift Cleans Clean pulls 4×3 pause at the knee for 2 seconds up and down goal of 7/10 effort, not doing percentages b/c murph. + 4×8 Dumbbell Rear foot elevated split squats–2/side at 1201 tempo stay very light on these after Murph, just trying to stretch out those hip flexors basically

Workout 13:00 AMRAP 5 hang power cleans 135/95 10 situps 25m suitcase carry/hand red/green rx+ ghds

Murph
1 mile run

100 pullups
200 pushups
300 air squats

1 mile run

‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old.

split the inside work up however you want

if you’ve been doing crossfit for less than 6 months, we strongly recommend doing partner or half murph. Partner is full runs, then split inside as desired. Half is split everything in half.

2 classes, 8am, and 9:30 am. Potluck at the gym after!

Workout 6 rounds with a partner, you go I go by movement 25m rack+oh carry/side 50m sled push 10/7 cal bike 8 v-upsscore is time and load

Mobility to prep for Murph 10:00 of 150 walk 10 pvc passthroughs 10 mckenzie pressups

Lift 4×2 snatch high pull

4 sets 2 pause back squat at 70%, focusing on speed on the way up

Workout 8:00 AMRAP 10 pushup 20 air squats 150 run rx+ wear a weight vest

Lift 8×2 pause bench press at 70% Focus on speed on the way up

Workout 5 RFT 5 wall walks 5 broad jumps 7/6 feet 10 sandbag cleans 100/70 rx+ alternate 5 wall walks and 5 wall facing hspu

Workout 20:00 AMRAP 10 alternating pistols/box pistols 25m suitcase carry/side green/yellow 10 kb cleans/side 24/16 :30 band feedback hollow hold

Mobility 5 split squat rock backs/side :10 passive chin up hang 10 90/90 switches x 2-3 rounds as time allows

Workout

FYR workout
18:00 For
21-15-9
Thrusters 95/65
burpees over bar
situps

In the remaining time find a heavy
power clean+hang squat clean

Strength For time 2700/1900 lbs of back rack walking lunges/side every break, accumulate :15 rope pullup hold/hand

Workout 20:00 AMRAP 40 double unders 10/7 cal row 10/7 cal bike rx+ 20 crossover single unders+20 du