TODAY AT VIRTUOSITY

Saturday, December 17th 2011 
WORKOUTS OF THE DAY
Monday, Aug 8
All Levels
A. Back Squat 5x5, 85+%, go every 3:00 (Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
B. Conditioning (Rounds + Reps)
In 12 Minutes --
1,000m Row
In Remaining Time, AMRAP:
• 15 Wall Balls, 20/14 lbs to 10/9 ft.
• 15 Box Jumps, 24/20 in.

-- Intermediate --
In 12 Minutes --
1,000m Row
In Remaining Time, AMRAP:
• 15 Wall Balls, 20/12 lbs to 9 ft.
• 15 Box Jumps, 24/20 in.

-- Beginner --
In 12 Minutes --
1,000m Row
In Remaining Time, AMRAP:
• 15 Wall Balls, 10/6 lbs to 9 ft.
• 15 Box Jumps, 16/12 in.
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FROM THE BLOG

All About Murph

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“Murph” is one of CrossFit’s very first hero WODs, which honor members of the military who have lost their lives. We do a hero WOD almost every Saturday; this one is a CrossFit classic that many CrossFit gyms do every year on Memorial Day. The workout honors Navy Lieutenant and Medal of Honor recipient Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  It was one of Mike’s favorites and he’d named it “Body Armor”. Mike was the subject of the 2013 movie “Lone Survivor”. Learn more about Mike Murphy > What’s The Workout? If you’ve never done Murph you’re in for a treat! The workout is — 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. Scaling options will be provided as always, and smart scaling is encouraged!! It shouldn’t take longer than an hour 🥵 Murph Strategies Since you’re allowed to break up the pull-ups, push-ups, and squats in “Murph”, there’s some strategy involved. Here are a couple approaches that you might consider! ”One Shot” 100 Pull-Ups + 200 Push-Ups + 300 Squats ”Classic” 20 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Squats ”Push-Up Saver” 20 Rounds: 5 Pull-Ups + 5 Push-Ups + 15 Squats + 5 Push-Ups ”Mini Sets” 33 Rounds: 3 Pull-Ups + 6 Push-Ups + 9 Squats + 1 Round: 1 Pull-Ups + 2 Push-Ups + 3 Squats ”Leg Saver” 15 Rounds: 5 Pull-Ups + 10 Push-Ups + 20 Squats + 5 Rounds: 5 Pull-Ups + 10 Push-Ups