Forging Elite Fitness in Houston, TX
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep Work – Focus on Rowing Skills
“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row
10-8-6-4-2: Deadlifts (275/185)
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
“Power Down”
For Time
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Row
Clean and Jerks (95/65)
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
Teams of 3
*1 minute at each station for 5 Rounds (30 total minutes)
Station 1 – Tire Flips
Station 2 – Rope Climbs
Station 3 – Prowler Push
Station 4 – Shuttle Run
Station 5 – Farmer Carry
Station 6 – Rest
*this is NOT a CompTrain workout
CrossFit Memorial Houston – CrossFit
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
“Wreckless”
For Time:
27-21-15-9:
Toes to Bar
After each round:
200m Run OR 20/14 Calorie Row
50′ Front Rack Wreck Bag/Sand Bag Walking Lunge (50/35)
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
“Double Decker”
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep Work – Focus on Rowing Skills
“Sugar Daddy”
21-15-9:
Deadlifts (225/155)
400 Meter Run
CrossFit Memorial Houston – CrossFit
The only time the gym will be open is 9 am today to do Murph. No open Gym.
Bring a friend and make sure you are both hydrated!
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling options:
1/4, 1/2 and 3/4 Murph as well as Partner Murph where you alternate movements (5 Pull-ups, 10 Push-ups, 15 Squats) w/your partner but run together.
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.
