CrossFit Out of the Box – CrossFit

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Partner WOD

Now that the Open has come to an end, it’s time to begin our Murph Training!!

What’s Murph?


For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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.

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.

Workout held on Memorial Day: Monday, May 28

You have plenty of time to train and crush this! 💪🏻

Partner Murph Training (Time)

800 m run (together)

5 Rounds:

20 Pull-ups

40 Push-ups

60 Airsquats

800 m run (together)
*vest optional!

*another way to challenge yourself, make it a 20/14 medball run!



CrossFit Out of the Box – Coaching

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We did a lot of strength this week. Let athletes make up something they missed. If they missed nothing or don’t wish to, give them an accessory for example 3 x 20 bicep curls/ 3 x 20 DB Rows etc.

Class Tips

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.



CrossFit Out of the Box – Coaching

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Your choice


:30 Seconds

Easy Row

Knuckle Drags

Medium Row

Active Spidermans

Faster Row

Push-up to Down Dog

PVC stretch.


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats


Class Tips

“Christine” is a CrossFit.com benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed loading, athletes should choose a weight that they could complete each round in 1-2 sets. The height on the box jumps for all athletes is 20 inches

Log weight in notes.