May 2016 - RCF NuernbergRCF Nuernberg


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31 May 2016

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m

ROW

6 X 1000 m

2 minutes rest in between efforts

Navy SEAL Lt. Michael P. Murphy

n 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.

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

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.

2016 CrossFit Games Regional Event 3
For time:
104 Wall Balls, 20/14 lbs, 10/10 ft
52 Pull-ups
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Deadlift 5×10

Use the same weight for each set.

Rest as needed between sets

5 rounds, each round for time, of:

Row, 750 m

Rest, 1 min

For time:

21 Thrusters, 40/30 lbs

3 Legless Rope Climbs

15 Thrusters, 40/30 lbs

2 Legless Rope Climbs

9 Thrusters, 40/30 lbs

1 Legless Rope Climb

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

20 Minute AMRAP of:

20/18 Can Row

12 Thrusters (45/35)


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