Friday, March 30, 2018
Thursday, March 29, 2018
Thursday’s “Justin” Hero WOD
- 30-20-10 Reps for Time
- Back Squats (bodyweight)
- Bench Presses (bodyweight)
- Strict Pull-Ups
Well Done 6AM Athletes.
Sent from my iPhone
Wednesday, March 28, 2018
Tuesday, March 27, 2018
6AM Athletes Tues 27 Mar 2018 "Betty"
Bill took the lead as Ronnie took a knee
Bill, John, Blair, Kyle, Rishi, Albert, Tim, Anne
Warm Up
500m Row
100 Sit Ups
50 Push Ups
WOD "Betty"
5RFT
12 Push Press (135/95) Go Bill for doing it Rx! The rest of us are weight challenged
20 Box Jumps (24/20) Kyle was getting him some! Way to go!
Extra Credit
5 Rounds
5 Right Arm Dumbell Rows
5 Left Arm Dumbell Rows
Bill, John, Blair, Kyle, Rishi, Albert, Tim, Anne
Warm Up
500m Row
100 Sit Ups
50 Push Ups
WOD "Betty"
5RFT
12 Push Press (135/95) Go Bill for doing it Rx! The rest of us are weight challenged
20 Box Jumps (24/20) Kyle was getting him some! Way to go!
Extra Credit
5 Rounds
5 Right Arm Dumbell Rows
5 Left Arm Dumbell Rows
Monday, March 26, 2018
6AM Athletes Mon 26 Mar 2018 "Fight Gone Bad"
Bill, John, Tim, Devan, Blair, Katie, Anne, Diamond
Warm Up
50 Sit Ups
500m Row
WOD Fight Gone Bad
3 Rounds of:
1 Min Wall Balls
1 Min Row
1 Min Box Jumps
1 Min SDHP
1 Min Push Press
1 Min Rest
For a total of 17 Min worth of fun.
For those wanting even more fun we added another round for a total of 23 min of fun.
Well Done.
Warm Up
50 Sit Ups
500m Row
WOD Fight Gone Bad
3 Rounds of:
1 Min Wall Balls
1 Min Row
1 Min Box Jumps
1 Min SDHP
1 Min Push Press
1 Min Rest
For a total of 17 Min worth of fun.
For those wanting even more fun we added another round for a total of 23 min of fun.
Well Done.
Friday, March 23, 2018
6AM Athletes Fri 23 Mar 2018 "Murph"
Ronnie, Bill, John, Kyle Nick, Phil (Welcome Phil), Diamond, Britney, Katie
Warm Up
On your own
HERO WOD - "MURPH" Nothing to it! Just do it!
*For Time
*1 mile Run(or 2000m row)
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
*
*Rx add a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Warm Up
On your own
HERO WOD - "MURPH" Nothing to it! Just do it!
*For Time
*1 mile Run(or 2000m row)
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
*
*Rx add a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Friday’s Hero WOD “Murph”
KaBOOM 6AMers!
Thursday, March 22, 2018
6AM Athletes Thur 22 Mar "Bear Complex)
Back to back OLY days - OH JOY!
Ronnie, John, Albert, Devan, Kyle, Katie, Shanequa
Warm up
100 Situps
PVC
WOD "Bear Complex"
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
All 5 movements to complete 1 Rep
Complete 7 reps of the Bear Complex, Unbroken (ie w/o letting go of bar) to complete 1 round
Complete 5 total unbroken Rounds
Note -Kyle wants to know if the quad pain making him sob like a harshly scolded schoolchild is normal???
Ronnie, John, Albert, Devan, Kyle, Katie, Shanequa
Warm up
100 Situps
PVC
WOD "Bear Complex"
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
All 5 movements to complete 1 Rep
Complete 7 reps of the Bear Complex, Unbroken (ie w/o letting go of bar) to complete 1 round
Complete 5 total unbroken Rounds
Note -Kyle wants to know if the quad pain making him sob like a harshly scolded schoolchild is normal???
Wednesday, March 21, 2018
6AM Athletes Wed 21 Mar 2018 "Linda"
Wed is normally mids/abs/core day so we all were expecting/dreading a pounding to the abs today
CHANGE UP - Ronnie psyched us out throwing us the "3 Bars of Death" instead.
Who showed up for the fun?
Ronnie, Bill, Walt, John, Kyle, Nick, and Shanequa
Low turnout today - maybe because we were all dreading the ab pounding???
Diamond, Britney, and Devan get a pass as they were in the gym but had a mandatory mock PT test going on.
Everyone else is fodder for ridicule by those that showed!
Warn Up
100 Plate Sit Ups
WOD "Linda" (aka 3 Bars of Death)
Bench Press (bodyweight)
Power Clean (3/4 X bodyweight)
Deadlift (1 1/2 X bodyweight)
Not all of us are up to proscribed weight but definitely gave it 100% today.
Well done!
CHANGE UP - Ronnie psyched us out throwing us the "3 Bars of Death" instead.
Who showed up for the fun?
Ronnie, Bill, Walt, John, Kyle, Nick, and Shanequa
Low turnout today - maybe because we were all dreading the ab pounding???
Diamond, Britney, and Devan get a pass as they were in the gym but had a mandatory mock PT test going on.
Everyone else is fodder for ridicule by those that showed!
Warn Up
100 Plate Sit Ups
WOD "Linda" (aka 3 Bars of Death)
Bench Press (bodyweight)
Power Clean (3/4 X bodyweight)
Deadlift (1 1/2 X bodyweight)
Not all of us are up to proscribed weight but definitely gave it 100% today.
Well done!
Wednesday’s “3 Bars of Death” WOD
"Linda" one of CrossFit's Benchmark "Girls" WODs, was first posted on crossfit.com as the workout of the day for Saturday, July 5, 2003.
- 10-9-8-7-6-5-4-3-2-1 Reps, For Time
- Deadlift (1.5 bodyweight)
- Bench Press (bodyweight)
- Clean (3/4 bodyweight)
Nice job 6AM Athletes!
Tuesday, March 20, 2018
6AM Athletes Tues 20 Mar 2018 "OLY"
Worked on technique for Olympic Lifts
Ronnie, Walt, Bill, Jake, Kyle, Nick, Shanequa, Katie, Cory, Diamond
Warm Up
100 Sit Ups
WOD "Walt's OLY Day"
Walt demo'd each lift and then each athlete did 5 reps at low weight
Dead Lift (Drop, Ride'em, Straight Leg)
Cleans (Hang, Power, Squat)
Press (Military, Push, Jerk)
Snatch (Power, Squat)
Spent the rest of the time working on the Snatch working to catch it cleanly at the bottom
Ronnie, Walt, Bill, Jake, Kyle, Nick, Shanequa, Katie, Cory, Diamond
Warm Up
100 Sit Ups
WOD "Walt's OLY Day"
Walt demo'd each lift and then each athlete did 5 reps at low weight
Dead Lift (Drop, Ride'em, Straight Leg)
Cleans (Hang, Power, Squat)
Press (Military, Push, Jerk)
Snatch (Power, Squat)
Spent the rest of the time working on the Snatch working to catch it cleanly at the bottom
Monday, March 19, 2018
Monday’s Girls WOD “BARBARA”
Barbara," one of CrossFit's first six "Girls" WODs, was first posted (without a name) on crossfit.com as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn't until later that year (September 27 (030927)) that the workout appeared with the name "Barbara" and specified only 3 minutes rest between rounds (this was the standard used in future posts as well). BUT, Gunter's 6AM Athletes do it with any prescribed rest periods. KaBOOM!!!!
Sent from my iPhone
Friday, March 16, 2018
Friday’s Hero WOD “Felix the Cat”
- 6 Rounds for Time
- 9 Burpees
- 9 Box Jumps (24/20 in)
- 9 Pull-Ups
- 9 Thrusters (75 lbs)
- 9 Toes-to-Bar
This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100's of explosive devices, saving countless lives. Gaz O'Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.
"Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their 'righting reflex' – an innate ability to always land on their feet. Felix (Latin for 'happy' or 'lucky') was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer's 'Felix the Cat' as their symbol. There have even been some conventional munitions named after him."
"Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their 'righting reflex' – an innate ability to always land on their feet. Felix (Latin for 'happy' or 'lucky') was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer's 'Felix the Cat' as their symbol. There have even been some conventional munitions named after him."
Sent from my iPhone
Thursday, March 15, 2018
6AM Athletes Thur 15 Mar "The Bear Complex"
Gotta love OLY days
Ronnie, John, Kyle, Rishi, Walt, Jason, Diamond, and Shanequa
Warm Up
100 Push Ups (Ronnie was being nice and eased up on abs after yesterday's ab grinder)
Technique
Broke down "The Bear" into its components
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
WOD "The Bear Complex"
Do all 5 movements to complete 1 repetition of the complex.
2 sets of 5 Bears Light weight
2 Sets of 5 Bears Medium weight
2 Sets of 3 Bears Heavy weight
Incrementally increased weight for 1 Bear Complex until Max weight achieved
Remember your weight. We will do this again!
Ronnie, John, Kyle, Rishi, Walt, Jason, Diamond, and Shanequa
Warm Up
100 Push Ups (Ronnie was being nice and eased up on abs after yesterday's ab grinder)
Technique
Broke down "The Bear" into its components
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
WOD "The Bear Complex"
Do all 5 movements to complete 1 repetition of the complex.
2 sets of 5 Bears Light weight
2 Sets of 5 Bears Medium weight
2 Sets of 3 Bears Heavy weight
Incrementally increased weight for 1 Bear Complex until Max weight achieved
Remember your weight. We will do this again!
Wednesday, March 14, 2018
6AM Athletes Wed 14 Mar - Core Day
Ronnie put our abs in the meat grinder today
Ronnie, John, Nick, Kyle, Diamond, Cory (Welcome Cory!), and Shanequa accepted the challenge and all will have screaming abs and troubles standing up and sitting down for the rest today!
Warm Up
The usual Wed ab tendering routine
100 Leg Up Sit Ups
100 Left Oblique Sit Ups
100 Right Oblique Sit Ups
100 90% Leg Lifts/Thrusts
Followed by a WOD Ronnie named the "Gunter 500"
Yes you read that right 500 reps of your favorite ab movements
WOD "Gunter 500"
50 OHS (45/35)
50 T2B/K2E
50 Superman
50 Hollow Rock
50 Wipers (Rig/Floor)
50 Evil Wheels
50 Vee Up
50 Plate Sit Up (45/35)
50 L Sit Pull Up
50 OHS (45/35)
Any order. Complete all reps of the movement before moving on.
If you did the math in your head that is 900 total reps (Warm Up & WOD) today.
Geesh - What was he thinking!
Ronnie, John, Nick, Kyle, Diamond, Cory (Welcome Cory!), and Shanequa accepted the challenge and all will have screaming abs and troubles standing up and sitting down for the rest today!
Warm Up
The usual Wed ab tendering routine
100 Leg Up Sit Ups
100 Left Oblique Sit Ups
100 Right Oblique Sit Ups
100 90% Leg Lifts/Thrusts
Followed by a WOD Ronnie named the "Gunter 500"
Yes you read that right 500 reps of your favorite ab movements
WOD "Gunter 500"
50 OHS (45/35)
50 T2B/K2E
50 Superman
50 Hollow Rock
50 Wipers (Rig/Floor)
50 Evil Wheels
50 Vee Up
50 Plate Sit Up (45/35)
50 L Sit Pull Up
50 OHS (45/35)
Any order. Complete all reps of the movement before moving on.
If you did the math in your head that is 900 total reps (Warm Up & WOD) today.
Geesh - What was he thinking!
Tuesday, March 13, 2018
6AM Athletes Tues 13 Mar "Grace Meets Isabel"
Ronnie, John, Nick, Kyle, Rishi, Blair, Shanequa, Devan
Warm up
100 Sit ups
PVC
Technique
Clean and Jerk
Snatches
WOD "Grace Meets Isabel"
30 Clean & Jerk (75lbs)
30 Snatches (75lbs)
Spent some quality time with everyone to make sure technique was correct/improving. Then as a group we did each movement with a few sets of 5 reps followed by two sets of 10 reps.
Warm up
100 Sit ups
PVC
Technique
Clean and Jerk
Snatches
WOD "Grace Meets Isabel"
30 Clean & Jerk (75lbs)
30 Snatches (75lbs)
Spent some quality time with everyone to make sure technique was correct/improving. Then as a group we did each movement with a few sets of 5 reps followed by two sets of 10 reps.
Monday, March 12, 2018
6AM Athletes Mon 12 Mar 2018 "Kelly"
"Kelly"- One of my Favorite WODs
Ronnie, John, Kyle Blair, Britney, Diamond, Jason
Warm Up
PVC
Technique
Handstands
Girls WOD "Kelly"
5RFT
2 Lap Run/500m
30 Box Jumps (20/24)
30 Wall Balls (20/14)
That's all ya'll - "Kelly" has been around and long time and kicks my rear every time.
Ronnie, John, Kyle Blair, Britney, Diamond, Jason
Warm Up
PVC
Technique
Handstands
Girls WOD "Kelly"
5RFT
2 Lap Run/500m
30 Box Jumps (20/24)
30 Wall Balls (20/14)
That's all ya'll - "Kelly" has been around and long time and kicks my rear every time.
Friday, March 9, 2018
6AM Athletes Fri 9 Mar 2018 Hero WOD Chris Kyle
Ronnie, Bill, John, Kyle, Nick, Devan, Britney, Diamond
Warm up
On your own
WOD
"CHRIS KYLE" HERO WOD
•3 Rounds for Time
•40 Kettlebell Swings (53/35 lb)
•40 Box Jumps (24/20 in)
•40 Thrusters (65/45 lb)
•40 Elevated Push-ups (feet on 24/18 in box)
Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills
Warm up
On your own
WOD
"CHRIS KYLE" HERO WOD
•3 Rounds for Time
•40 Kettlebell Swings (53/35 lb)
•40 Box Jumps (24/20 in)
•40 Thrusters (65/45 lb)
•40 Elevated Push-ups (feet on 24/18 in box)
Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills
Thursday, March 8, 2018
6AM Athletes Thur 8 Mar 2018 "777"
Ronnie, Bill, John, Blair, Walt, Kyle, Devan, Jason
Warm Up
48 Burpees (Happy Birthday Blair. I told you to answer 23!)
WOD "777"
7Rds - 7 Movements - 7 Reps
7 Heavy Front Squats
7 Weighted Pull Ups
7 Heavy Bench Press
7 Heavy Dead Lift
7 Heavy Bent Over Row
7 Heavy Shoulder to Overhead
7 Weight Sit ups
Most athletes finished 4 rounds before running out of time
Weight was determined by each athlete. Goal was to pick a weight to finish 7 reps but not able to get the 8th rep.
Warm Up
48 Burpees (Happy Birthday Blair. I told you to answer 23!)
WOD "777"
7Rds - 7 Movements - 7 Reps
7 Heavy Front Squats
7 Weighted Pull Ups
7 Heavy Bench Press
7 Heavy Dead Lift
7 Heavy Bent Over Row
7 Heavy Shoulder to Overhead
7 Weight Sit ups
Most athletes finished 4 rounds before running out of time
Weight was determined by each athlete. Goal was to pick a weight to finish 7 reps but not able to get the 8th rep.
Wednesday, March 7, 2018
Wednesday Midline/Core “Some MORE Core” WOD :)
I really like the Extra Credit work: 2 Rep MAX Dead Lift. KaBOOM!!!
Tuesday, March 6, 2018
6AM Athletes Tues 6 Mar 2018 "Underground Strength"
Good showing for a very rainy day. 11 athletes did not let the weather slow them down
Ronnie, John, Bill, Walt, Blair, Nick, Kyle, Jason, Albert, Rishi, Tim
No warm up. Just start with Burpees and make that your warm up.
Technique
Egg Breaker
WOD - Underground Strength
For Time
15 Burpee's
1 Lap Waiter's Carry (45lb)
5 Wall Walk Ups
15 Ball Slams (25lb)
15 Evil Wheels
15 Thrusters (95lb, 75lb)
15 Wall Balls (20lb)
15 Tire Flips
15 Sec Battle Rope
1 Lap Farmer Carry (46lb)
15 Hand Stands
15 Pull Ups
15 Toes to Bar
15 American Kettlebell Swings (53lb)
Start with Burpee's to warm up and then just Get'r Done in any order!
Ronnie, John, Bill, Walt, Blair, Nick, Kyle, Jason, Albert, Rishi, Tim
No warm up. Just start with Burpees and make that your warm up.
Technique
Egg Breaker
WOD - Underground Strength
For Time
15 Burpee's
1 Lap Waiter's Carry (45lb)
5 Wall Walk Ups
15 Ball Slams (25lb)
15 Evil Wheels
15 Thrusters (95lb, 75lb)
15 Wall Balls (20lb)
15 Tire Flips
15 Sec Battle Rope
1 Lap Farmer Carry (46lb)
15 Hand Stands
15 Pull Ups
15 Toes to Bar
15 American Kettlebell Swings (53lb)
Start with Burpee's to warm up and then just Get'r Done in any order!
Monday, March 5, 2018
6AM Athletes Mon 5 Mar 2018 "Nancy"
Ronnie, Bill, John, Trina, Diamond, Kyle, Nick, Tim, Blair
Warm Up
100 Sit Ups
WOD "Nancy"
5 RFT
400m Run or 300m Row
15 Overhead Squats (95lbs)
That' all yall. Short and sweet the morning. Concentrated on good technique.
Warm Up
100 Sit Ups
WOD "Nancy"
5 RFT
400m Run or 300m Row
15 Overhead Squats (95lbs)
That' all yall. Short and sweet the morning. Concentrated on good technique.
Friday, March 2, 2018
6AM Athletes Fri 2 Mar 2018 "The Don"
Ronnie, Kyle, Devon, Andrew, John, Diamond, Jason, Bill, Tim, Nick
Ronnie must be eating his Wheaties. Dropped "The Don" on us after "Murph" yesterday. What was he thinking!
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Ronnie must be eating his Wheaties. Dropped "The Don" on us after "Murph" yesterday. What was he thinking!
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Friday Hero WOD “The Don”
- 66 Deadlifts (135)
- 66 Box Jump (24)
- 66 Kettlebell swings (56)
- 66 Knees-to-Elbows
- 66 Sit-Ups
- 66 Pull-Ups
- 66 Thruster (75)
- 66 Wall Ball Shots (20)
- 66 Burpees
- 66 Ring Dips
Sent from my iPhone
Thursday, March 1, 2018
6AM Athletes Thur 1 Mar 2018 "Murph"
Dang if he didn't sneak the "Murphy" on us today.
Several of the athletes were speculating that Ronnie was call for the Murph on Hero WOD Friday (tomorrow). Guess he was feeling frisky today (Thursday).
Ronnie, Bill, John, Kyle, Devan, Albert, Rishi, and Tim started the month of March with perhaps the most famous CrossFit workout - "Murph".
What a great way to start your day and your month.
Warm up
On your own. Better yet, just use the run or row as your warmup. Just get'r done.
"Murph" Hero WOD
For Time
1 mile Run/2000m row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run/2000m row
Pencil in your Calendar!
Traditionally the Maxwell Crossfit Group "Project 9" sponsors a Murph tribute on/about Memorial Day and several of our 6AM Athletes group crawl out of bed to go play. Please pencil in your calendar to participate in the fun!
Partition the Pull-Ups, Push-Ups, and Squats as needed. (i.e. 20 sets of; 5 pull ups, 10 push ups, 15 air squats). Start and finish with a mile run.
The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.) and wear a 20/14 lb weight vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.
Several of the athletes were speculating that Ronnie was call for the Murph on Hero WOD Friday (tomorrow). Guess he was feeling frisky today (Thursday).
Ronnie, Bill, John, Kyle, Devan, Albert, Rishi, and Tim started the month of March with perhaps the most famous CrossFit workout - "Murph".
What a great way to start your day and your month.
Warm up
On your own. Better yet, just use the run or row as your warmup. Just get'r done.
"Murph" Hero WOD
For Time
1 mile Run/2000m row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run/2000m row
Pencil in your Calendar!
Traditionally the Maxwell Crossfit Group "Project 9" sponsors a Murph tribute on/about Memorial Day and several of our 6AM Athletes group crawl out of bed to go play. Please pencil in your calendar to participate in the fun!
Partition the Pull-Ups, Push-Ups, and Squats as needed. (i.e. 20 sets of; 5 pull ups, 10 push ups, 15 air squats). Start and finish with a mile run.
The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.) and wear a 20/14 lb weight vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.
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