Warlock CrossFit Re-Opening Plan

Saturday May 29, 2021

The Murph CrossFit Hero WOD:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Crossfit.com: “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.”

PRIMER:
3 Rounds: 
10 Synchro Air Squats
10 Synchro Box Step Ups 
10 Burpees 
10 Sit Ups 
10 Strict Pull Ups or Russian KB Swings 

MOBILITY:
Warrior Squat
Extended Arm Lizard 

GYM WOD: Murph 
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run 

With a 20/14 lb weight vest | Partition as needed
No Time Cap

Scaled Version 1:
1 Mile Run
20 Rounds of: 3 Pull ups | 6 Push Ups | 9 Air Squats
1 Mile Run

Scaled Version 2: 
800M Run 
20 Rounds 5 KB Swings | 10 Knee Push Ups | 15 air Squats
800M Run

AT HOME WOD:

Bulletproof Shoulders: 
1 Mile Run

20 Rounds of
5 Ring Rows 
20 Shoulder Taps 
15 Air Squats

1 Mile Run