CrossFit Workout of the Day
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WOD 05.30.23


Shoulder press. 5-5-5-5-5


Complete as many rounds as possible in 14 mins of:
7 Burpees
14 Alternating Dumbbell Snatches, pick load
21 Double Unders

Post loads and rounds to beyond the whiteboard.

Happy Memorial Day!


For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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.

WOD 05.28.23


500m row x3, ~2 minutes rest between


Amrap in 14 minutes:

4 box jumps, 36/30 inches

8 alternating dumbbell hang power snatches, 50/35lbs

12 grappling sit throughs

Post times and rounds to beyond the whiteboard.