PERFORMANCE
5 ROUNDS FOR TIME
8 Deadlifts @42,5/30kg
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders or Double Unders

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FITNESS
5 ROUNDS FOR TIME
8 Deadlifts @light
10 Hang Power Cleans
12 Alt. Front Rack Lunges
48 Single Unders

• RPE 8
• Video: https://vimeo.com/865845924?share=copy

Split Jerk 5RM
Working from the rack
15 Mins to build up

EVERY 1:15 x 4:
3 BB push press @ RIR 0-1

EVERY 1:15 x 4:
4-6 strict c2b @ RIR 0-1
->skaalaa kuminauhalla tai pullup (yritä vetää mahdollisimman ylös)

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Air squat
1600m Run
Wear a weight vest 9/6kg

Start and end the workout with a mile run. You can partition the Pull-Ups, Push-Ups, and Squats if needed.

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."

"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).

6 x 4min ON/2min OFF
alt a & b

A)

6 burpee
6/6 single arm KB hang clean
6/6 single arm front rack front step lunge
@24/16kg

B)

max cal ergo

Rpe 4-4.5

Huom! Ideana liikkua reippaasti, mutta vauhti täytyy säilyä loppuun asti. Skaalaa kahvakuulan painoa tarvittaessa.

For time:
800-1200m run
3 rounds of Cindy*
600-800m run
2 rounds of Cindy
200-400m run
1 round of Cindy

TC: 20min

*Round of Cindy:
5 pull up
10 push up
15 air squat

Skaalaus:
- Juoksu: Valitse matkat niin, että ensimmäisessä juoksussa menee max. ~6min, toisessa ~4min ja kolmas ~2min.
- Cindy: Voit skaalata toistot esim. 12-9-6 tai 9-6-3, kuitenkin niin että pystyt tuoreena tekemään kaikki toistot putkeen.

RPE 8-9

Huom! Tämä toimii Murph-preppinä, tullaan tekemään juhannusviikon keskiviikkona.

E3MOM x5:
6 deadlift
- RIR 1-2 viimeisellä sarjalla / ~77-82% 1RM

In teams of 3
20km Air bike ride
Divide work as needed.
Not all out effort.
Time gap 40min

1-käden käsipaino pystypunnerrus 5 x 5+5

tauot 2 min.

3 kierrosta

10 L-istunta jalkojen nostolla, hidas kontrolloitu liike
5-10 leuanveto