Programming May 27th- June 1st

1 mile run
100 pullups
200 pushups
300 air squats
1 mile Run

Half Murph
1 mile run
50 pullups
100 pushups
150 air squats
1 mile Run

*partition as needed*

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."

12 minute AMRAP
15 anchored situps
15 Russian KB Swings s(1.5/1) f(1/.75)
15/12 cal row or ski

Rest 5 minutes

12 Minute AMRAP
100’ Farmer Carry right hand (1.5/1) f(1/.75)
100’ Farmer Carry left hand
50’ OH carry right hand s(1.5/1) f(1/.75)
50’ OH carry left  hand
15/12 cal Ski or row 

20 minute AMRAP
15/12 cal bike
12 Dball Deadlift s(100/70) f(70/50)
9 DBall to Shoulder
6 Dball over Shoulder 

For time:
Accumulate s(10,000m) f(7,000) with any combination of:
Ski Erg

10 Rounds for time:
3 Devil Press s(50/35) f(35/20)
10 DB Front Squats s(50/35) f(35/20)
20 Lunges

20 AMRAP with a Partner
25 Single Arm DB Hang Power Clean and Jerk s(50/35) f(35/20)
50 Toes to Bar f(knees to waist)
25 Dumbbell Snatches s(50/35) f(35/20)
50 burpees

Get outside and be Rad.
Join us for Yoga at the following locations/times:

Annapolis District at 9:30AM

Columbia District at 9:00AM


3 Sets
Sumo Stance KB Deadlift x 12
Dumbbell Split Squat x 8/side
Front Squat
5 x 1 set at 60%
5 x 1 set at 70%
5 x 1 set at 75%
5 x 1 set at 75%
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

3-4 sets
Handstand Hold x 40 seconds
Hanging L-Sit x 40 seconds
Low Ring Side Plank x 20 seconds per side

Run- 8 minutes
Rest- 2 minutes
x 3 sets

Luke Espe