Modified Murph, à la CrossFit Stuttgart

200 Double Unders

100 Ring Rows
200 Push Presses (40/30)
300 Hand to Hand KB Swings (16/24)

200 Double Unders

Movements between the double unders may be broken up however the athlete prefers.


*Note* This is the Advanced version of the WOD. Scaled versions are available for all levels of athlete.

Back squat 5x3 (90%)

Then,

5 rounds for reps 2 min working, 30 seconds resting

Complete for reps:
10 Wall Balls (14/20lbs)
10 Toes to bar
10 Kettlebell Swings (16/24kg)

6x L Sit Hang For Time

Then,
Snatch Balance 1RM

Then,
4 Rounds For Time:

8 Dumbbell Snatches (7.5/12)
16 Air Squats
200m Run

Deadlift 6x2 (90%+)

Then,

Max Rep Slapping Push Ups

Then,

8 Rounds for Time:
4 Ring Dips
6 1 Arm Kettlebell Swing + Front Squat + Push Press (12/20)
12 Double Unders

Push Press
5x5 (75%)

Then, 

AMRAP 12min
5 Overhead Squats (40/25)
10 Front Racked Wighted Lunges (Same barbell)
15 AbMat Sit ups

               "Murph"

               For time: 
               1 mile Run
               100 Pull-ups
               200 Push-ups
               300 Squats
               1 mile Run

Join us for an annual American Memorial Day tradition. "Murph" was made in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Conduct the WOD to honor this hero, any hero of your choosing, or all the heroes. 

Advanced: Use a weight vest. We have three at the box. 

ULTRA WOD SUNDAY

500m run 
50 push press (30/20) 
200m run 
50 box jumps 
200m run 
50 cleans (40/30) 
200m run 
50 H2H KB swings 
 200m run 
50 OH plate lunges (10/5) 
200m run 
50 H2H KB swings 
200m run 
50 cleans 
200m run 
50 box jumps 
200m run 
50 push press 
500m run

STRONGMAN SATURDAY

Bench Press
60 seconds Max Reps. Shoot for 80% of BW

Then, 

9-15-21
Box step over Man Makers
Toes to Bar

Then, 

400m Farmers Carry

Front Squat
5x5 (75%)

Then, 

BENCHMARK FRIDAY!

"Diane"

21-15-9
Deadlift 225 lbs
Handstand push-ups

*Scale as appropriate

"Saile"

17 Pull-Ups (1. round strict)
17 Deadlifts (50kg/80kg)
17 HR-Push ups
3 pistols each side
17 max. vertical jumps
200 m Run

17 Pull-Ups
17 Deadlifts (50kg/80kg)
17 HR-Push ups
3 pistols each side
17 max. vertical jumps
400 m Run

17 Pull-Ups
17 Deadlifts (50kg/80kg)
17 HR-Push ups
3 pistols each side
17 max. vertical jumps
200 m Run