Bellhouse Crossfit – CrossFit 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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) Warm Up General Flow :15 – :20 each Arm wraps Arm swings Knee pulls Quad pulls Boot straps Knuckle draggers Air squats Downward dog w/foot pedal Shoulder taps Eccentric push ups Push ups 200m run ‍ Rig Flow :10 each Dead hang Scap pull ups Kips (tight) Kip swings (big) Jumping eccentric pull ups Workout movement After Party Posterior Pump 3 Giant Sets For Quality: 10...Read more

Bellhouse Crossfit – CrossFit 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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) Warm Up General Flow :15 – :20 each Arm wraps Arm swings Knee pulls Quad pulls Boot straps Knuckle draggers Air squats Downward dog w/foot pedal Shoulder taps Eccentric push ups Push ups 200m run ‍ Rig Flow :10 each Dead hang Scap pull ups Kips (tight) Kip swings (big) Jumping eccentric pull ups Workout movement After Party Posterior Pump 3 Giant Sets For Quality: 10...Read more

Bellhouse Crossfit – CrossFit 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 hereMod. 1: No Vest Mod. 2: “Half Murph” 800m Run 50 pull ups or Ring Rows 100 push ups 150 Air squats 800m Run (or full with a partner split up) Warm Up General Flow :15 – :20 each Arm wraps Arm swings Knee pulls Quad pulls Boot straps Knuckle draggers Air squats Downward dog w/foot pedal Shoulder taps Eccentric push ups Push ups 200m run ‍ Rig Flow :10 each Dead hang Scap pull ups Kips (tight) Kip swings (big) Jumping eccentric pull ups Workout movement After Party Posterior Pump 3 Giant Sets For Quality: 10...Read more

Bellhouse Crossfit – CrossFit 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 Warm Up General Flow :15 – :20 each Arm wraps Arm swings Knee pulls Quad pulls Boot straps Knuckle draggers Air squats Downward dog w/foot pedal Shoulder taps Eccentric push ups Push ups 200m run ‍ Rig Flow :10 each Dead hang Scap pull ups Kips (tight) Kip swings (big) Jumping eccentric pull ups Workout movement After Party Posterior Pump 3 Giant Sets For Quality: 10 Banded Russian Kettlebell Swings 30 Second Banded Hip Thrust Hold 50′ Banded Monster Walk Steps (25′ Each Way) ‍ Rest 1 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Push Jerk (3×2) Heavier than last week about 86% “Boop”  (AMRAP – Rounds and Reps) AMRAP 18: 18 Toes to Bar 18 Push Press (115/85) ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes Score| Total Rounds+Reps of T2B & Push Press AGE GROUP 13-15 & 55+ | (95/65)Mod. 1: 12 Toes to Bar 18 Push press (95/65) Mod. 2: 18 Kipping knee Raise/Toes to space/alt. V ups 18 Push press (75/55) Mod. 3: 18TTB 9 Push press (165/115) Warm Up General Flow 0:20 Each or Written Distance 200m Run Arm Circles (Small to Large) Scorpions Samson Stretch (right) Samson Stretch (left) Knuckle Draggers Air Squats Inchworms + Spiderman Plank to Downward Dog Shoulder Taps (in Plank Position) Lateral Lunges High Knees Butt Kicks After Party Bulletproof Shoulders [PART A] 3×10 Lu Raises ‍ [PART B] 3×10 Dumbbell Reverse Flyes ‍...Read more