5.26.25

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.

Metcon
”Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
RX: 20/14lb vest
**Athletes may break-up pull-ups/push-ups/air squats as necessary**

5.19.25

Metcon
“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards
Last tested on 9/30/2022.

Skill Development
8 min EMOM
O: :20 L-sit
E: :45 Plank hold

5.17.25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM 

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit

4.26.25

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
Partner WOD
20 RFT
P1: Run 200m
P2: Max Effort G2O @ 115/75
Switch positions each round.

4.23.25

Conditioning
5 Rounds E5M
400m Run