Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 041012
For time:
Run 800 meters
7 rounds of the couplet:
135 pound Push jerk, 7 reps, and
15 Pull-ups
Run 800 meters
Monday 230424
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box
Post time to comments.
Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.
Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box
Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 400 meters
♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box
Coffey
"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Monday 240527
Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.
Or:
Hero workout of your choice
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.
You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now 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.
Compare to 230529.
Scaling:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or:
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or:
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Resources:
The Kipping Pull-up
The Push-up
The Air Squat
Murph Hero Workout
Memorial Day Murph: An Origin Story
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Download the CrossFit Games app
Find a gym near you:
View the CrossFit map
Featured photo:
The Murph Challenge
Friday 130329
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For a downloadable PDF of the workout, click here.