• Jason

Monday 07.06.21 (Public Holiday)

Updated: Jun 5, 2021

*Today's Classes will be 8am Weightlifting 9am CrossFit Fitness:


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. Compare to 25/4/21

Bodyweight Pete D: 33:50

Kat B: 36.02 Weighted: Mitch B: 39.20 Rach D: 45.03 Options.......

"Straight Through":

All in order with no partition

"Running Cindy"

20 Rounds

5 Pull Ups

10 Push Ups

15 Air Squaats

"Push Up Saver"

20 Rounds:

5 Push Ups

5 Pull Ups

5 Push Ups

15 Air Squats

"Last Run Leg Saver"

15 Rounds:

5 Pull Ups

10 Push Ups

20 Squats


5 Rounds:

5 Pull Ups

10 Push Ups

"Mini Murph"

33 Rounds of:

3 Pull Ups

6 Push Ups

9 Air Squats

+ 1 round

1 Pull Up, 2 Push Ups, 3 Squats

"Pair Murph"

Run together or shared

Follow any of the above options shared

Run together or shared "Half Murph" Full or half run

Half the reps with any of the schemes above

Full or half run

Performance: See Fitness


Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.

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