Monday, May 30, 2022 @ 8:30 am (first heat at 9:00 am)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For time: 1 mile run * 100 pull ups * 200 push ups * 300 squats * 1 mile run
(There will be scaling)
WOD: “Individual Quarterfinals 21.1”
For time [Time cap 10:00],
3 Rounds:
10 x Strict Handstand Push-ups
10 x Dumbbell Hang Power Cleans
50 x Double Unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds:
10 x Kipping Handstand Push-ups
10 x Dumbbell Shoulder to Overhead
50 x Double Unders
Rest 2 Minutes Between Sets
ACCESSORY: On the 3:00 x 5 sets
20 x kettle bell swings
20 x abmat sit ups
Max push ups until failure
Rest remaining time
WOD: “When Randy Met Nancy”
For Time, [Time Cap: 25 Minutes]
75 x Power Snatches
Rest 2 Minutes
5 Rounds:
400 Meter Run
15 x Overhead Squats
ACCESSORY: 3 Giant Sets
50′ Dumbbell Death March
12 x Straight Arm Banded Lat Pull Downs
12 x Seated Dumbbell Reverse Fly
WOD: For time,
21 x Pull-ups
42 x Double Unders
21 Thrusters
18 x Chest to Bar Pull-ups
36 x Double Unders
18 x Thrusters
15 x Bar Muscle-ups
30 x Double Unders
15 x Thrusters
Time cap: 12 minutes
ACCESSORY: 3 sets, not for time,
50 feet weighted bear crawl
12 x barbell biceps curls
18 x banded triceps press downs
WOD: AMRAP 20:00
10 x push press
200 Meter Farmers Carry
10 x lateral barbell burpees
200 Meter Run
ACCESSORY: Complete, not for time, 12-10-8-6
Single arm DB bench press, each side
Strict dips
Rower pike ups
STRENGTH: Tempo front squats
On the 2:00, complete 3 reps x 5 sets
Tempo: 3 seconds down, 2 pause, 1 up
Build each set, start at 65% of 1 RM
WOD: For time,
10-9-8-7-6-5-4-3-2-1:
Ring Muscle-ups
Clean & Jerks
Time Cap: 20 Minutes
