WOD 20080503

Two minutes of cardio (your choice), Samson stretch, CFWU x 2

Shoulder press 1-1-1-1-1 reps (wmv) (mov)
Push press 3-3-3-3-3 reps (wmv) (mov)
Push Jerk 5-5-5-5-5 reps (wmv) (mov)

Using a broomstick or pvc pipe, practice form on each. If you have access to a barbell and weights, increase weight slowly. If you hit a weight where you cannot complete the Rx reps, go back down to the last doable weight, redo the failed set and complete the remaining sets and reps at that same weight. Post what you did to comments, even if it is just practice.

Here (Win) (Mac) is Annie, one of CF Santa Cruz Central’s trainers and an elite crossfitter, doing this very workout. Enjoy.

WOD 20080502

“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. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

CFOZ version:

Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave out the pull-ups, push-ups, and squats)

400m run/walk

then

4 rounds of
5 pull-ups scaled to equipment and ability
10 push-ups at your level
15 squats

then

400m run/walk

From the CFHQ site, August 18, 2005:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

This is what is called a “Hero” workout. All the Heros are named for CrossFitters in MIL, LEO or firefighters that have died in the line of duty. They are some of the hardest WODs in the CF arsenal. Unfortunately, the list keeps growing. Most CFers love and hate these WODs for their difficulty level and for the fact that they honor great men who gave their lives. I have yet to see a female Hero, and I hope I never do. LT. Michael Murphy was a Navy SEAL, and he is being considered for the Congressional Medal of Honor.