WOD

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP (ME/3M)

Blue Ridge CrossFit – CrossFit Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT: (60s) 5rds Log Flip OH Sledge Stone G2S Run RestTeams rotate from station to station (1 Athlete working at a time)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict Ring Dips (ME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m Run

Blue Ridge CrossFit – CrossFit Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. 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.To learn more about Murph click here