If you have been around Industrial Athletics lately, you have probably heard some talk about “Murph.” Murph is probably the most popular CrossFit Hero WOD. Michael Murphy was a soldier killed in Afghanistan. Shortly after his death, CrossFit created the Hero WOD Murph after one of Michael’s favorite workouts. Every year on Memorial Day, we program Murph for the IA Community. We offer one class time in the morning, we all show up, and we all go. Most athletes take 45-60 minutes to complete the WOD.
This year, we will be programming Murph on Monday, May 30th. We have not settled on a start time just yet, but we are thinking either 9am or 10am. Stay tuned for more information.
CrossFit Alloy WOD for 4/21/2016:
Strength:
Deadlifts
3, 3, 3, 3, 3
MetCon:
AMRAP 12 Minutes:
10 Squat Cleans (115/75#)
8 Lateral Burpees
8 Squat Cleans (135/95#)
8 Lateral Burpees
6 Squat Cleans (155/105#)
8 Lateral Burpees
4 Squat Cleans (185/125#)
8 Lateral Burpees
2 Squat Cleans (205/135#)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Minutes:
10 Squat Cleans (95/65#)
8 Lateral Burpees
8 Squat Cleans (115/75#)
8 Lateral Burpees
6 Squat Cleans (135/95#)
8 Lateral Burpees
4 Squat Cleans (155/105#)
8 Lateral Burpees
2 Squat Cleans (185/125#)
Brass:
AMRAP 12 Minutes:
10 Power Cleans (75/55#)
8 Lateral Burpees
8 Power Cleans (95/65#)
8 Lateral Burpees
6 Power Cleans (115/75#)
8 Lateral Burpees
4 Power Cleans (135/95#)
8 Lateral Burpees
2 Power Cleans (155/105#)
Bronze:
AMRAP 12 Minutes:
10 Power Cleans (55/35#)
8 Burpees
8 Power Cleans (75/55#)
8 Burpees
6 Power Cleans (95/65#)
8 Burpees
4 Power Cleans (115/75#)
8 Burpees
2 Power Cleans (135/95#)