Join us from 0600-1000 at the Combat PT tent.  This year, Luke Kayyem from Scottsdale is our sponsor, and guest speaker.



For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Pic courtesy of CrossFit HQ.

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.


Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups* -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball


Cool Down:

Leg bleeds – 5 min


Roll out whatever hurts



12 Minutes to Set Max Height, Box Jump

Video courtesy of CrossFit 3216. Plyometrics and in this case a max Box Jump for vertical height tests ones hip explosiveness, speed and leg drive. Jumping is an awesome display of power, athleticism, and relative strength with transfer qualities to nearly every sport.



3 American Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Goblet Lunge (per leg)

6 American Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Goblet Lunge (per leg)

9 American Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Goblet Lunge (per leg)


*Increase by 3 reps ea time…

Video courtesy of CrossFit Chicago.  For the KB Goblet Lunge, these are done in place.  Today’s WOD will torch the legs pretty quickly.  Go into that pain cave and grind through!


Scaling Options:

KB weight -> as needed


Cool Down:

Couch Stretch – 3 min per leg


Hang from pull up rig – 2 min hang time



5 Rounds For Time:

15 Toe2Bars

20/15 Cal Row

25 Burpee Box Jump Overs (24/20)

Find manageable chunks on the Toie2Bars that you can do without hitting failure.  This will allow you to not have to spend long periods recovering, and can move faster to the other movements   


Scaling Options:

T2B -> Hanging Knee Raise

Box height -> as needed


Cool Down:

Roll out hip flexors


Doorway Stretch – 2 min per side




In 15 Min, Build to a Heavy Set of 5

Goal is to find a heavy set of five, not necessarily set a 5RM, but if it happens, cool.



6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders


Video courtesy of CrossFit HQ.  For the Strict Press, make sure you are doing them standing, rather than sitting.  And keep them strict; no bend in the knee.


Scaling Options:

DB weight -> as needed.  Goal should be unbroken every round

Deadlift weight -> as needed.  Shoot for 60% of your 1RM

DUs -> DU attempts through 50 Rope contacts -> 30 Penguin Hops per round


Cool Down:

Calf Stretch on rig – 2 min per side


Roll out T-Spine



Back Squat


Increase weight ea set

Compare to 29Mar

Video courtesy of Catalyst Athletics.  Time to re-test our 5X5 on Back Squats!  If you hit each progression over the last 9 weeks, you should be able to go heavier each set over what you did from 29Mar.


3 Rounds For Time:

.7 Mile on Assault Bike

400M Run

100 Double Unders

Just go in knowing your legs will feel like jelly after this WOD.  Try to use the run as a quick recovery time between the two harder movements.


Scaling Options:

Run -> 500M Row

DUs -> 200 SUs


Cool Down:

Roll out Quads – 2 min per leg


Calf stretch on rig – 2 min per side


Let’s have a big showing to say good bye to Coach Juan Ortiz today with a nice 2-fer dedication WOD! 



“Coach Juan”


Bench Press (Climbing)

250M Row after each set


Rest 5 Min, then



Deadlift (315/220)

Cal on Ski Erg


Jumps on Bench Press weight should be 10-20 pounds

Score = Two separate Scores.  Total Time and Highest Bench Weight

On the Bench today, look to make 10-20 pound jumps ea set.  Ex: Guys bench weight: 135/155/175/195/215, women’s bench weight: 95/105/115/125/135.  Go by what you can handle as the goal is to not have to break more than once per set.


Scaling Options:

Deadlift weight -> 275/195 -> 225/155 -> as needed (shoot for 75% of 1RM) (Or 365/255 for Elite)


Cool Down:

Tricep Stretch on Rig


Hang from Pull up rig – 3 min of hang time


Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!



20 Min to est 1RM Snatch

followed by….

20 Min to est 1RM Clean & Jerk


Compare to 14 Mar




Cool Down:

Couch Stretch – 2 min per side


Banded OH stretch – 2 min per side



Defranco “Limber 11”

Video courtesy of Joe Defranco.  Time for a little mobility work prior to the WOD.  Re-test week can be rough, so mobility/recovery is key!



30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Be smart on where you break up you reps.  Don’t hit failure before you take a quick break.  This will allow you to start back up a lot quicker.


Scaling Options:

Bar weight -> 75/55 -> As needed (or 115/85 for Elite)

Box height -> 20/16 -> as needed

T2B -> Hanging Knee Raises


Cool Down:

Pigeon Pose on Box – 2 min per side


Cobra to Downward Dog x 20



Split Jerk


Increase weight ea set

Compare to 2Apr

Video courtesy of Catalyst Athletics.  Time to Re-test our 5X5 on Split Jerk!  This will help give a good prep for Wednesday’s Oly max out!



Chest to Bar Pull-ups



Little switch on the traditional 21-15-9 rep scheme.  So, instead of a big chunk of the work up front, look for the work to increase each round!


Scaling Options:

C2B –> Chin Above Pull Ups -> Buddha Pull Ups (Or Muscle Ups for Elite)

HSPUs -> Pike Push Ups


Cool Down:

Doorway Stretch – 1 min per side


Banded Bully Stretch – 2 min per side