2013 Holiday Workout: The Murph

In keeping with our Holiday tradition, this week's workout is: The Murph (with a twist)

 

In order to accommodate everyone's leave plans, we have decided to give an extra week to complete this CrossFit Workout.

 

All times must be reported by COB, 6 January 2014.

 

The winner of this 2013 Holiday workout will post the next workout for completion on 10 January.

 

Here is a summary of the workout:

1 mile Run
100 Pull-ups
200 HAND RELEASE Push-ups (check out how to complete on YouTube)
300 Air Squats
1 mile Run

 

Unlike the workouts in the past, you must complete each exercise in full before you go to the next. 

 

Quickest time wins.

 

Kevlar vest is not required, but think that should be our goal for MDM 2014.

 

Many blessings to you and your families during this Holiday Season!

 

BTW: check out the new movie, Lone Survivor, being aired 10 January.

12/20 workout

A quick one to go into the holidays with...
7min AMRAP of burpees.
Only rules are chest hits the ground and feet leave the ground on the jump.

Good luck and enjoy the holidays!

12/13 workout 'COFFEY'

Saw this one on the main site today and thought it would be fun!

For time:
Run 800m
50 squats .75BW w/ max of 135#
50 bench press .75BW w/ max of 135#
Run 800m
35 squats .75BW w/ max of 135#
35 bench press .75BW w/ max of 135#
Run 800m
20 squats .75BW w/ max of 135#
20 bench press .75BW w/ max of 135#
Run 800m
1 muscle up (sub is 2 pull-ups and 4 dips)

Substitute as you need to, but should be a fun one! Hopefully not too difficult to set up...

Good luck!

Dec 6 Workout - Fran & Elizabeth Combo

This week's workout has 2 phases with a 5 min break in between.

Phase 1: Fran
21-15-9 for time
Thruster (95#)
Pull-ups (any style)

Precisely 5 minutes of rest

Phase 2: Elizabeth
21-15-9
Power Clean (.75 BW w/135# max)
Dips

Including your rest the fastest overall time wins. Good luck!

11/29 T-Day workout

Apologize for the late post, but couldn't leave this weekend hangin'.

From the main site:
15 min AMRAP
20 push-ups
50 squats

Happy Thanksgiving and good luck!

Sent from my iPhone

11/22 workout '300 workout'

For time:
25 pull-ups
50 deadlifts (135#)
50 push-ups
50 box jumps (24")
50 floor wipers (135#)
50 single arm clean and press (35#)
25 pull-ups

Modify as needed.

Good luck!

Sent from my iPhone

11/15 workout 'mini MURPH'

Just shortening up the calisthenics a bit...
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 squats
Run 1 mile

If you feel you're cutting yourself short feel free to knock out a few extra pull-ups, push-ups, and squats when you finish...

Good luck!

Sent from my iPhone

11/8 workout 'FRAN'

Another classic xfit workout!

For time:
21,15,9
Pull-ups
Thrusters (95#)

Good luck!

11/1 workout 'ANGIE'

For time:
100 each of pull-ups, push-ups, sit-ups (navy standard), and squats. Finish each exercise before moving on to the next.

Good luck!

Sent from my iPhone

10/25 workout

How about some more burpee pull-ups!?
A little modification to a main site hero wod.

4 rounds for time of:
22 burpee pull-ups
22 sit-ups
22 squats
200m run w/ 45# plate overhead

Good luck to all!

Sent from my iPhone

10/18 workout

5 rounds for time of:
9 hang power clean (75%BW) no squat unless you want to...
6 push press (75%BW)
400m run

Good luck!

Sent from my iPhone

Oct 11, 2013 Workout - burpee pullups

A fun one this week!

1 mile run

100 burpee pullups

Fastest time wins!

10/4 workout 'FRAN'

A quick classic xfit workout.

21-15-9 reps for time of:
95# thrusters
Pull-ups

Good luck!

9/27 workout

for time:
25 pull-ups
Then 4 rounds of
50 foot walking lunge w/ 45# plate ovhd
25 push-ups
25 sit-ups (x-fit style)
Then finish with
25 pull-ups

Good luck!

9/20 workout 'BARBARA'

An old classic once again...
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups (navy style)
50 squats
Rest precisely 3 mins after each round.

Good luck!

Sent from my iPhone

9/13 workout

Here's a workout that should have everyone excited about burpees...
For time:
20 pull-ups
30 box jumps (24")
40 push-ups
50 sit-ups (navy style)
60 burpees
20 pull-ups

Good luck to all!

6 Sep Workout

Sorry for the late post -this'll have to be a weekend or Monday workout.

30-20-10 of:
Deadlifts (185#)
Dips
Sit-ups (crossfit style)

Scale the deadlifts as needed.

Have a great weekend!

30 Aug Workout

Complete as many rounds as possible in 20 minutes of:

Row 250 meters (sub 25 reps of 45# sumo-deadlift-high-pull)
25 Push-ups

Post your rounds to comments. Good luck!

23 Aug - Death by Thrusters

If you like Thrusters you'll love this one.

Complete 100 Thrusters (95#) as fast as you can. The catch, complete 5 burpees every 2 minutes, including 5 at the start of the workout.

Fastest time wins, scale the weight as needed.

Good luck!

16 August workout

Been a while since we did this one.

For time:
21,18,15,12,9,6
Pull-ups
Sit-ups (x-fit style)
100ft walking lunge after each round

Good luck to all

Sent from my iPhone

09 Aug - Modified Fran

This week's workout is Fran, with a fun addition.

3 Rounds (21-15-9):
Thruster (95#)
Pull-ups (kipping)
Dumbbell Bench (60# db's)

Like the Fran, 21 reps of all the 1st round, 15 reps the 2nd and 9 the 3rd.

Fastest time wins!

8/2 workout

Sorry for the late post. Here's a quick one from the games a few years back...

AMRAP in 15mins of:
9 deadlift (155lb)
12 push-ups
15 box jumps (24")

Record number of complete rounds and any partial.

Good luck!


Sent from my iPhone

7/26 workout 'Death by Burpees'

Let's try this one again. Because it was so fun the first time!

'Death by Burpees'
Do 1 burpee on the start of the first minute, then 2 in the start of the second, and so on until you can no longer complete the amount within the minute. Score is last full set plus the partial of the final round.

Good luck everyone!

Sent from my iPhone

7/19 workout 'BARBARA'

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3mins between rounds.

Good luck!

Sent from my iPhone

7/12 workout 'DANIEL'

For time:
50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

Sent from my iPhone

'Hope' - 4th of July Workout

This week's workout is the "Hope" In honor of Crossfit's 'Hope for a Cure' workout this weekend .

"HOPE"

THREE ROUNDS OF:

BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS

Each station is 1 minute with a continuous clock - as soon as one minute ends the next one begins. At the end of 5 minutes take a 1 minute break

The Format is the same as 'Fight Gone Bad.'

Most reps wins. Good luck!

28 June Workout

We have a fun one this week!

8 rounds:

11 burpee dead-lifts w/ 60 lb dumbbells
100 m sprint
11 push-press w/ 75 lb barbell
100 m sprint

Fastest time wins! If you have the space, setting up each station at opposite ends of the 100 m works great.

Demos:
Burpee Deadlift - http://www.youtube.com/watch?v=vFPjke5AS9c

Good luck!

21 June workout 'ANGIE' w/ a twist

For time:
100 pull-ups
100 push-ups
100 sit-ups (xfit style!)
100 squats
Now for the twist...
100ft walking lunge after each exercise

Good luck to all!


Sent from my iPhone

14 June CF11P Style

Father's Day Special

Let's give a shout out to our new member CDR(s) Andy Kirby who is back home and is committed to stay in crossfit shape!

Here is this week's workout:

5 rounds

10 135lb deadlifts

20 24" box jumps

20 pullups

Fastest time win!

Good luck!

7 June workout

Burpee reverse ladder
Every minute on the minute do a burpee increasing by one rep each round. Go until you can't do the next round. Report last completed round and the partial of the following round.
Only rule is chest hits the ground and feet leave the ground each rep.

Good luck!

Sent from my iPhone

31 May - The 300 Workout

This week's workout is the 300 workout.

For time, complete the following in order:

25 Pullups - kipping is allowed
50 Deadlifts - 135#
50 Pushups
50 Box Jumps - 24"
50 Floor Wipers
50 Single Arm Clean and Jerk (25 each arm) - 35# dumbbell or kettlebell
25 Pullups

Fastest time wins! Good Luck!

MDM week!

It's finally arrived and it's gonna be great!

The Memorial Day Murph!

'MURPH'
For time:
1 mile run, then
100 pull-ups
200 push-ups
300 squats
Finish with a 1 mile run

Pull-ups, push-ups, and squats can be broken up however.

Feel free to modify and/or scale as needed.

Event website below:
mdmfundraiser.com

Good luck to all!


Sent from my iPhone

17 May Workout

A simple, painful workout this week.

5 rounds:
20 Pullups (kipping is allowed)
20 Bench press (135#/125#/115#)

Scale the bench as needed, staying as close to 135# as possible. If the 20 reps on bench take longer than 5-6 minutes drop 10 pounds.

Fastest time wins!

Good luck!

10 May Workout 'BARBARA'

All,

An old classic!

BARBARA
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest precisely 3mins between each round

No running, but still a good prep on the calisthenics.  Feel free to warm up and cool down with a jog if you like though...

Good Luck to all!!! 

3 May Mini-Murph

Time to start preparing for the MDM on 27 May.  Here is the tune up:
 
1/2 mile run
50 pullups
100 pushups
150 air squats
1/2 mile run
 
Kit optional :)
 
Quickest time wins!
 
Good luck!

April 29 Workout 'Schmalls'

All,
Haven't seen anything yet so thought i'd post one from the main site.

'Schmalls'
Run 800m
Then two rounds of:
50 burpees
40 pull-ups
30 one-legged squats (15ea leg)
20 KB swings (1.5 pood)
10 handstand push-ups
Then, run 800m

All for time!

Good luck to all!

Sent from my iPhone

April 17 Workout

Here's another fun one if there is access to rings...

10 rounds-

15 Deadlifts 135lb
15 Ring Push Ups

Good Luck!

April 10 workout

I apologize for being late. Here's another 20 minute workout.

Complete ten rounds of the following-

Row for one minute
Rest for one minute

Highest meter count wins.

Good luck!

5 April Workout

Here is an oldie, but  a goodie:

20 minutes of:

5 pullups

10 pushups

15 air squats

Most rounds in twenty minutes wins!

Good luck!

29 March Workout "Ramona"

Here is this week's workout from the Djibouti North Parallel Crossfit group.  Fastest time wins!

70 jumping squats (1 count = air squat until thighs and butt parallel to deck, push off ground and jump)

60 v-ups (1 count = laying on your back, arms stretched out above you, elevate arms and legs to touch one another)

50 burpees

40 box jumps ( min 24")

30 4-count flutter kicks

20 hiccups (half a burpee -  fall to ground, push up, bring feet to hands go back to ground; this counts as one)

Good luck!

22 March Workout

In the spirit of the Navy's upcoming PFA...

For time:
run 1/4 mile
50 push-ups
60 sit-ups
run 1/2 mile
40 push-ups
50 sit-ups
run 3/4 mile
30 push-ups
40 sit-ups
run 1 mile
20 push-ups
30 sit-ups

Push-ups and sit-ups are Navy standard.

Good luck!

15 March Workout "Tabata Something Else"

It has been awhile since I was able to post a workout.  Here is a fun one!
 
8 rounds of each exercise (complete 8 rounds before going to the next exercise).  Here is the order:
 
Pull-ups (make sure chin goes above bar)
Push-ups
Sit-ups (Navy style)
Air Squats (go down until 90 degrees)
 
1 round equals 20 second of work, followed by 10 seconds of rest.  Therefore each set of exercises will take 4 complete minutes.  Total workout time will be 16 minutes. 
 
Clock is continuous.
 
Count your repitions continously.
 
Whoever has the most TOTAL reps, wins.
 
Good luck!

8 March Workout 'ADRIAN'

How about a hero WOD for this week!

'ADRIAN' goes as follows.

7 rounds for time of:
3 forward rolls
5 wall climbs
7 toes to bar (T2B)
9 box jumps - 24" (30" is Rx, but probably easier to come up with the 24")

The link shows this workout start to finish in case there are any
questions (forward rolls and wall climbs are definitely different than
we've done before...).
http://www.crossfit.com/mt-archive2/008598.html

Good luck to all!

01 Mar - Burpee Pullups

Here's a fun and simple one to kick off March.

100 Burpee pull-ups for time.

These are push-up burpees. If possible the bar should be higher than your standing reach.

Good luck!

Feb 22 Workout

Let's do some strength training...

For time-
20 Thrusters @ 125 lbs
Sprint 20 yards down and back
15 Thrusters @ 125 lbs
Sprint 40 yards down and back
10 Thrusters @ 125 lbs
Sprint 80 yards down and back
5 Thrusters @ 125 lbs
Sprint 100 yards down and back

15 Feb Workout

5 rounds:

15 Power Clean (65-70% Bodyweight)
15 Burpees

Fastest time wins! Good luck!

February 8 Workout

Most of you know this as "Fight Gone Bad"-

5 rounds-
Wall ball (20LBS ball, 10' target. If you don't have a 20LBS ball, substitute 2 20 pound dumbbells. Hold one DB in each hand shoulder level. Squat down, then stand up and extend the arms.)
75# sumo High Deadlift Pull
24" Box Jump
75# Push Press
Row (I don't have an answer for a sub since the normal sub is Sumo High Deadlift at 45#. Hopefully everyone has access to a rower.)
Rest

One minute for each station. There are six stations, including rest. Total workout time is 30 minutes. Count total number of reps. For the rower, count calories.

Good Luck!*

31 January Workout

We're going to keep it simple this week in honor of Matt's last workout in Djibouti.

4 Rounds for time of:

800m run
40 Pull ups
70 Pushups

Fastest time wins. Good luck!

25 January Workout

4 Rounds of:
30 Secs on/30 Secs off of:
Max Reps of Ab Mat Sit Ups (feet secured)
Max Reps of Wall Balls (20# ball to 10')
Max Reps of KB Swings (53#)
Max Reps of Box Jumps (24")

Clock is continuous. You should finish the last round at 16 minutes.

Scale as necessary, most reps wins.

Good luck!

18Jan workout

A little chipper to kick start everyone's weekend!

For time:
30 handstand push-ups
40 pull-ups
50 KB swings (1.5 pood)
60 sit-ups (x-fit style)
70 burpees

As always, sub as needed.

Good luck!

Sent from my iPhone

January 12 Workout

All,

5 rounds for time of-

50 Jump rope double unders (substitute for those who can't do "double under" is x3 of single under...so 150)
15 95lb Clean (from the ground every time)
10 Ring Dips (sub for those who don't have rings is a bar)
Every three minutes run 100 yards. Restart the counter when the timer goes off.

Hopefully there is no confusion.

You are going to need two stopwatches for this workout.

Good luck! #

New Year Kickoff Workout

All,

 

I trust everyone had a great holiday and New Year.  Now let's get things started on the right foot (or left...).

 

For time:

10 ground to overhead (95#)

100m sprint

20 burpees

100m sprint

30 push press (95#)

100m sprint

40 box jumps (24")

100m sprint

50 KB swings (1.5pood or ~55#DB)

100m sprint

60 pull-ups

100m sprint

70 squats

100m sprint

80 push-ups

100m sprint

90 sit-ups (x-fit style)

100m sprint

100 lunges (50ea leg)

100m sprint

 

Good luck to all and Happy New Year!