"Murph" (03.17.2009)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.
Complete for time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
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.
Scores
Mike 33:22*
Frank 39:00
Jefe (Modified for sore knee) 28:16
1/2 Murph (03/17/2009)
.50 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
.50 Mile Run
Scores
Kristie 21:05
Katie 18:00
Mike 17:57
Jill 17:45*
"Smurph"
Note: If you think the name "Smurph" is indicative of a less difficult WOD then you are dead wrong (I just couldn't think of any other name that dovetailed as nicely off the name Murph...). Don't forget that Smurphs are tiny little communists of the deadliest nature...you should respect them and this WOD's ability to slay you.
Mike 33:22*
Frank 39:00
Jefe (Modified for sore knee) 28:16
1/2 Murph (03/17/2009)
.50 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
.50 Mile Run
Scores
Kristie 21:05
Katie 18:00
Mike 17:57
Jill 17:45*
"Smurph"
Note: If you think the name "Smurph" is indicative of a less difficult WOD then you are dead wrong (I just couldn't think of any other name that dovetailed as nicely off the name Murph...). Don't forget that Smurphs are tiny little communists of the deadliest nature...you should respect them and this WOD's ability to slay you.
3 Rounds for time of
150m Run
5 x Pull-Ups
5 x Push-Ups
5 x Squats
5 x Pull-Ups
5 x Push-Ups
5 x Squats
5 x Pull-Ups
5 x Push-Ups
5 x Squats
150m Run
5 x Pull-Ups
5 x Push-Ups
5 x Squats
5 x Pull-Ups
5 x Push-Ups
5 x Squats
5 x Pull-Ups
5 x Push-Ups
5 x Squats
Scores
Kent 12:43
Joe 7:56*
"Tabata-Mentals" (03.18.2009)
This is the next milestone CrossFit New Hampshire WOD designed around the 9 Fundamental movements, which many of our athletes have been striving to master for months now.
With a running clock complete the following in as few rounds as possible while adhering to :20 work x :10 rest for duration. The lower your score the better with every :30 seconds representing one round.
Kent 12:43
Joe 7:56*
"Tabata-Mentals" (03.18.2009)
This is the next milestone CrossFit New Hampshire WOD designed around the 9 Fundamental movements, which many of our athletes have been striving to master for months now.
With a running clock complete the following in as few rounds as possible while adhering to :20 work x :10 rest for duration. The lower your score the better with every :30 seconds representing one round.
1000m Row
20 x Medicine Ball Cleans
20 x Push-Jerk
20 x SDHP's
20 x Deadlift
20 x Front Squats
20 x Push Press
20 x OH Squats
20 x Shoulder Press
50 x Air Squats
20 x Medicine Ball Cleans
20 x Push-Jerk
20 x SDHP's
20 x Deadlift
20 x Front Squats
20 x Push Press
20 x OH Squats
20 x Shoulder Press
50 x Air Squats
Scores
Kristie 40 Rounds
Katie 38 Rounds
Jill 35 Rounds*
Fogle 37 Rounds
Mike 35 Rounds*
Split-Jerk DEBB 1-1-1-1-1-1-1 WOD (03.18.2009)
Kristie 40 Rounds
Katie 38 Rounds
Jill 35 Rounds*
Fogle 37 Rounds
Mike 35 Rounds*
Split-Jerk DEBB 1-1-1-1-1-1-1 WOD (03.18.2009)
Scores
Mike (SJ) 155-175-195-205F-205F-205F-200PR*
Frank (SJ) 155-175-195-205-215-225F-225PR*
Coach Sailor's Cabin: Details from the Girls Soccer Team WOD (03.18.2009)
After a brief rest they did partner sit-ups throwing an 8 lb ball back and forth. 50 reps for time, a brief break then an 8 round Tabata (at their request!)"
-David
Mike (SJ) 155-175-195-205F-205F-205F-200PR*
Frank (SJ) 155-175-195-205-215-225F-225PR*
Weighted Pull-ups MEBB 3-3-1-1-1 WOD (03.18.2009)
Scores
Scores
Jefe (WPU) 55-65-90-100-105PR*
Coach Sailor's Cabin: Details from the Girls Soccer Team WOD (03.18.2009)"Here's what the girl's U16 team did tonight in honor of Lieutenant Michael Murphy.
Run 800 Meters
100 Walking Lunge Steps
100 Situps
100 Overhead Squats with 12 lb bar
100 Box Jumps
Run 800 Meters
100 Walking Lunge Steps
100 Situps
100 Overhead Squats with 12 lb bar
100 Box Jumps
Run 800 Meters
The times were:
22:41
23:52
24:13
24:38
24:45
24:46
24:47
25:23
After a brief rest they did partner sit-ups throwing an 8 lb ball back and forth. 50 reps for time, a brief break then an 8 round Tabata (at their request!)"
-David
Coach Sailor and I have been talking about a day where we can host a crazy girls soccer training WOD at the CrossFit New Hampshire location, and after reading the times those little tornadoes scored I think our athletes should be petrified of pending competition.
Posts
5 comments:
Hey its Kevin Great pictures of everyone, I will be up again this weekend to help out and see everyone. I love the atmosphere of this place and have been around a few crossfit gyms but love helping out up there and everyone is very cool. My black box workout for thursday was decent but always room for improvement
Deadlift- 1-225 1-275 1-315 1-335 1- 355 1- 365(Failed) 1- 365
Weighted Pull-ups
1-25 1-30 1-35 1-45 1-55 1-60(Failed) 1-60(Failed)
Half Marathon on March 15th- 1 hour and 39 minutes
300th place out of 3000 runners
Friday- AMRAP Workout-
21-18-15-12-9-6-3-1
wall balls(20 lbs)
abmat sit ups
ring dips
Time: under 8 minutes
Week of Crossfit Endurance-Tuesday, Wednesday, Thursday, Friday- All Swimming Events- Tuesday- 120:30x 4- Total 425 meters
Wednesday- Ladder Up and Down- 1 min on secs off and so on to 15 secs on- Total- 500 meters
Thursday- All out Total Effort- 9 minutes- 500 meters
Had to swim this week, since I have tendinitis is left foot from the race on Sunday- Just wanted to keep up my endurance-
Run Update- Next Race 2 weeks 10k Race
If I had my website up I could show you pictures and comments on the kids I am training down here, but for some reason blogger is awful- I know I write wicked long posts, sorry- See u guys this weekend- You guys are all Sick Firebreathers!!!
Kevin,
Hey man, rest that foot up so you can tear it up when you get here tomorrow. Send me or bring me some pics of the little beasts you are training and I will put a section in the next post for them.
When you get up here tomorrow we will see if we can figure out your blogger site.
Sunday will be sicky too cause some of our athletes are going through the crucible called the "Dirty Fundamental Thirty" WOD and you can help coach.
Dude, those are some crazy times for Murph... Were the guys carrying 20#'s???
Either way, pretty damn good
smurph. LOL.
where's my ladder score man! :)
Joe
Naw they didn't use the vest since it was a first Murph experience for all of them, and there was tons of madness (imagine Mike getting lost on the run despite me mapping the run, drawing it on the whiteboard, GPSing it, and even getting an elevation profile...) next time we are using string cheese.
Jefe's time is minus the second half because of his knee tweak, but Mike and Frank tore it up without the vest pretty good. Leaps and bounds for these guys with progress, check out Mikes time for the pull-up WOD in tonights post...insane, and chest to bar most of the reps.
See you tomorrow freak!
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