WOD

WOD

Latest Workouts

Monday 05.27.19

Monday 05.27.19

Posted By: coachcorey87

CrossFit Woodstock! The big day is finally here! Memorial Day Murph!

On Memorial Day we take the time to remember, and in our community commemorate, the life and sacrifices of the women and men who served for the country we live in. We can all agree that the loss of life should never be taken lightly. To honor this loss we gather as a global community, to pay our respects through the act of working out.

If this is your first Murph, congrats on taking this step! This might be the most physically demanding workout you ever do! To those who have done it in the past, here we go again!

 

Now for the man himself…

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 CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

WOD

"Murph"

For Time

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

All with 20/14 pound weight vest. Partition the pull ups, push ups, and air squats as desired. Start and end the workout with a one mile run

Saturday 05.25.19

Posted By: coachcorey87

WOD

For Time

With A Partner

1000m Row
80 DB Box Step Overs (24/20) (50/35)x2
2000m Row
400m Farmer's Carry (53/35)x2
3000m Row

Friday 05.24.19

Posted By: coachcorey87

Strength

Snatch

Work To A Heavy Double
Then EMOM 8
@ Heavy Double

WOD

Tabata

Wall Balls (20/14)
Shuttle Sprints
Burpees
DB Power Snatch (50/35)

Thursday 05.23.19

Posted By: coachcorey87

Strength

6 Rounds

Every 90 Seconds

50' Single Arm DB Overhead Weighted Walking Lunge

WOD

For Max Reps
(Calories or Double Unders)

25/20 Calorie Row -OR- 100 Double Unders
25 Handstand Push Ups
25 Jumping Lunges
25 V-Ups
25 Prone Rows (50% Bodyweight)
Then
AMRAP 2
ME Double Unders -OR- Calories On The Rower

Wednesday 05.22.19

Posted By: coachcorey87

Strength

Bench Press

Work To A Heavy
Then 5x5

WOD

22-16-10

Plyo Push Ups (45/35)
Deadlifts (225/175)

Tuesday 05.21.19

Posted By: coachcorey87

Strength

EMOM 10

3 Pull Ups

Most Challenging Variety You Can Successfully Complete

WOD

For Time

30 Toes To Bar
200m Run
20 Toes To Bar
400m Run
15 Toes To Bar
600m Run
10 Toes To Bar
800m Run

Monday 05.20.19

Posted By: coachcorey87

One week out from the big day! We aren’t going to do anymore Murph Prep type workouts from here on out! If you want to get any extra practice in, feel free to stay after class or come on in early!

Strength

Front Squat Retest

In 20 Minutes
Establish A 1RM
Front Squat

WOD

"Death By"

2 Goblet Squats (53/35)+
1 Lateral Burpee Over Kettlebell

At the start of the clock, complete 2 goblet squats and 1 burpee over the the KB. Every minute on the minute add 2 goblet squats and 1 burpee to your total. The workout ends when you can no longer complete the required number of reps for that given minute. Enjoy!

Saturday 05.18.19

Posted By: coachcorey87

WOD

With A Partner

AMRAP 31

400m Buddy Carry
300 Double Unders
200 Wall Balls (20/14)
150 Abmat Sit Ups
100 Calorie Row
50 Handstand Push Ups
30 Devils Press (50/35)

Friday 05.17.19

Posted By: coachcorey87

WOD

AMRAP 28

800m Run
20 Pull Ups
40 Push Ups
60 Air Squats

Thursday 05.16.19

Posted By: coachcorey87

Strength

5 Rounds

Every 2 Minutes

10 DB Spilt Squats
10 KB Romanian Deadlifts

WOD

For Time

30 Russian KB Swings (70/53)
20 Thrusters (95/65)
10 Deadlifts (185/135)
5 Rope Climbs
10 Deadlifts (185/135)
20 Thrusters (95/65)
30 Russian KB Swings (70/53)

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