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CrossFit Austin will be hosting Murph Day Friday (7/4/2014) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans.
Liutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a 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.
“Murph”
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.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.
EVENT SPECIFICS:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
CrossFit Austin will be hosting Murph Day Friday (7/4/2014) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans.
Liutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a 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.
“Murph”
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.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.
EVENT SPECIFICS:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
Performance
A. 4 Rounds @ 95-100%
10 UB Hip Power Snatches @ 95/65
200 M Run
2:00 Rest
B. 12-10-8-6-4-2
Step-ups
Russian KB Swing 24K, 16K
*Time Recorded
Foundations
A. 4 Rounds @ 95-100%
5 UB Hip Power Snatches
200 M Run
2:00 Rest
B. 12-10-8-6-4-2
Step-ups
Russian KB Swing
*Time Recorded
**Extra Credit**
Accumulate 3:00 in a Ring Support Hold
“Cherish your human connections – your relationships with friends and family.” -Barbara Bush
Love seeing our CFA Family help each other out!
This course is designed for the coach who has completed both the CrossFit Level 1 Certificate Course and the CrossFit Weightlifting Trainer Course. Contact sme@crossfit.com for the registration code for this course.
Frequently Asked Questions
#1: Are there any prerequisites for this course?
Yes. One must have held a valid and current CrossFit Level 1 Trainer Certificate for at least one year (prior to the date of the course you wish to attend) and have completed the CrossFit Weightlifting Trainer Course.
#2: What are the requirements for becoming a CrossFit Weightlifting Advanced Trainer?
The requirements for this credential are stringent, primarily for your protection and the safety of those you train. They are:
• Having held a valid and current CrossFit Level 1 Trainer Certificate for at least one year
• Completion of the CrossFit Weightlifting Trainer Course
• Course Attendance 100%
• Participation 100%
#3: When will I receive my certificate?
You will receive your certificate at the completion of the seminar.
Performance
A. 10:00 Alt. EMOM
even: 3 Power Jerks
odd: 2-3 Alt. Pistols / leg
B. 6:00 AMRAP
21 Back Squats @ 95/65
21 Burpees
Rest 2:00
6:00 AMRAP
15 Power Clean @ 95/65
15 Double Unders
rest 2:00
6:00 AMRAP
9 Thrusters @ 95/65
9 Pull-ups
*Total Rounds and reps recorded
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
Foundations
A.Go over Squats, Swings, and Thrusters
B. 6:00 AMRAP
21 Goblet Squat
21 No Push-up Burpees
Rest 2:00
6:00 AMRAP
15 KB Swings
15 Double Unders
rest 2:00
6:00 AMRAP
9 DB Thrusters
9 DB Bent Over Row
*Total Rounds and reps recorded
“Most folks are as happy as they make up their minds to be.” -Abraham Lincoln
All Levels
A. 8 Rounds
10 Power Clean @ 135/95
300 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
Partner WOD? Perfect opportunity to bring a friend to help you through it!
All Levels
A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings
B.2 Rounds
5 Lateral Lunge/Side
5 C/O Lunge/Side
5 Pistols
:30 Overhead Hold (super light DBs)
C. 20:00 for Quality
250 M Row
300 M Run
10 Lateral Step-ups
50 M Waiters Walk
*in any order, easy pace
Performance & Foundations
A.10:00 Alt. EMOM
even: 3 Hip Clean + 2 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups
B. 20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders
4:00 Rest
20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders
*Avg Time of each section recorded
“Good words are worth much, and cost little.” -George Herbert
Performance & Foundations
A. In 10:00 work to a challenging 5 in the Back Squat.
Then…
5 reps @ 95% Rest 2:00
5 reps @ 90% Rest 2:00
B1. DB Incline Press x8x3 Rest :30
B2. RDL x8x3 @ 65-70% of FS Rest :30
B3. Ring Dip/Pu Holds x3x3 (:05 pause in the bottom) Rest :30
C.3 Rounds
10 Hollow Rocks
:30 L-Sit Hang
“Imagination rules the world.” -Napoleon Bonaparte
