If you have been around Industrial Athletics lately, you have probably heard some talk about “Murph.” Â Murph is probably the most popular CrossFit Hero WOD. Â Michael Murphy was a soldier killed in Afghanistan. Â Shortly after his death, CrossFit created the Hero WOD Murph after one of Michael’s favorite workouts. Â Every year on Memorial Day, we program Murph for the IA Community. Â We offer one class time in the morning, we all show up, and we all go. Â Most athletes take 45-60 minutes to complete the WOD.
This year, we will be programming Murph on Monday, May 30th. Â We have not settled on a start time just yet, but we are thinking either 9am or 10am. Â 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#)