May 25, 2019

max weighted pistol for 6 reps (Weight)
10 min to establish max weight for 6 rep alternating leg pistols (3 each leg). Can use plates, dumbells, kettlebells held in front rack or goblet position
If you do not have pistols perform 4 sets of 10 scaled pistols
2019 age group online qualifier workout 3 (Time)
For time:
5 rounds of:
4 muscle-ups
13 shoulder to overhead at (115/65) (Rx+ 135/95)
Then, increase weight for 5 rounds of:
4 muscle ups
7 shoulder to overhead at (135/95) (Rx+ 185/125)

time cap: 15 min
scale to bar muscle-ups, chest-to-bar/dip, pull-up/burpee

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.

“Jordy’s Goodbye” (Time)
For Time (with a Partner)
800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

This WOD, named for Jordy van der Ploeg of the Korps Mariniers (Netherlands Marines) was created by coach Gert Dillen (of Crossfit Kampen) and Jordy before he left for duty in Afghanistan. Jordy says the idea for a buddy WOD was inspired by the fact that he is in the Marines, because “communications is important, as you work at the same time.” The bodyweight movements are also a nod to his military position. The movements were chosen to make you “use your whole body.”
To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.
Linda (Time)
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Metcon (Time)
Strongman partner WOD
Stone over shoulder
Tire Flip
*tire flips can be partner/team style. Each athlete does all stone lifts. Post loads in comments.
RX+ Done Solo
Partner Murph, Strongman Version (Time)
1 mile med ball run (20/14)
100 pull-ups
200 push-ups
300 squats
1 mile med ball run (20/14)
*can sub 400M Sled Push 90/45 and/or Sled Pull 135/90 for the run.
Rx, Teams of 2 athletes
Rx+ No partner
Scale, more than 2 partners

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.