This week at 911 CrossFit 5/27-5/31

Monday

SWOD
None

WOD
"Murph"
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run




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.



Tuesday

SWOD

Five sets of:

-Three Position Clean (Floor, above knee, high hang) @70-85% of 1rm.

WOD
5 Minute AMRAP of:
4 Front Squats 155
8 HSPU

Rest two minutes then…

5 Minute AMRAP of:
8 Front Squats 115
8 Shoulder-to-Overhead 115




Wednesday

SWOD
EMOM for 5 minutes
-3 Dynamic Back Squat @ 70%

WOD
9-6-3
Muscle-ups
Snatch 115/75

Rest three minutes then...

5 Minute AMRAP of:
5 Toe-to-bar
10 Pull-ups
15 Wall Balls



Thursday

SWOD
Push Press
-6x3 Heavy intensity

WOD
2012 CrossFit Games Regional Event 5
21-15-9
Deadlift 315/205
Box Jump 30"/24"


Friday

SWOD
Snatch
-10x1 @ 85%

WOD
"Sprint Grace"
6 Rounds of:
5 Clean & Jerk 135/95
Sprint 100m