Author Archives: IronClad

Murph

Ironclad CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

As it gets heavier, you may drop and reset quickly.

Power Clean (5 X 10 E3M)

WOD

Metcon (Time)

400M Run

15 Ring Dips

10 Power Snatch 75/55

3 Rounds
RX+: 115/75

Mandatory Mobility

Roll, smash, or stretch something sore.

Accessory

Metcon (AMRAP – Rounds)

Tabata

Hollow Hold

Superman

8 intervals