CrossFit Mile Zero – CrossFit View Public Whiteboard Workout 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 “Murph” Freedom (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run * Weighted Vest- 20/14 Independence 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Liberty 800m Run 10 rounds: 10 Jumping Pull-ups 15 Bar Push-ups 20 Alternating Box StepUps 800m Run Target time: sub 40 minutes Time cap: 45-60 min When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash with lacrosse ball (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 8×1-2Split Jerk * Rest on a 2:00 interval * Push Press 8×1-3 Push Press * Rest on a 2:00 interval * Bench Press 8×1-3 Bench Press * Rest on a 2:00 interval * Workout AMRAP 15 (AMRAP – Rounds and Reps) Freedom (RX+) 2x100m Shuttle or 250m Row 15 American Swings (35/26) 20 Stick Sit Ups Independence (RX) 2x75m Shuttle or 200m Row 15 Russian Swings (35/26) 15 Stick Sit Ups Liberty 2x50m Shuttle or 150m Row 15 Russian Swings (26/18) 15 Abmat Sit Ups This is an easy mover heading in to Murph tomorrow, there’s no need to push the pace. Slow and steady throughout the run/row. Aim for unbroken sets, take time during transitions if you need it. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×1-3 Back Squat * Rest on a 2:00 interval * Front Squat 8×1-3 Front Squat * Rest on a 2:00 interval * Workout Workout (Time) Honolulu Freedom (RX+) 4 Rounds 20/16 Calorie Bike or 300m Run 25 Box Step Ups (24/20) Independence (RX) 4 Rounds 16/13 Calorie Bike or 250m Run 25 Box Step Ups (20/16) Liberty 4 Rounds 12/10 Calorie Bike or 200m Run 20 Box Step Ups (20/16) Target time: 8-10 minutes Time cap: 14 minutes Start off each round on the bike hard and settle in to a comfortable pace. Be ready for your legs to burn on the step ups, but keep pushing. Extend at the top of each rep on the box, tap at the bottom and get back up! Overhead Squat 8×1-3 Overhead Squat * Rest on a 2:00 interval * Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×1 Clean * Rest on a 90 second interval* Power Clean 10×1 Power Clean * Rest on a 90 second interval* Workout Workout (AMRAP – Reps) Maui Freedom (RX+) 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (155/105) 1 Rope Climb (or 6 Ring/Horizontal Rows) Independence (RX) 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (135/95) 1 Rope Climb (or 6 Ring/Horizontal Rows) Liberty 10 min AMRAP 1-2-3-4-5. . . Dumbbell Clean and Jerks (light) 2 Zombie Rope Climbs (or 6 Ring/Horizontal Rows) Target Reps: 35+ reps (Round of 7) Minimum Reps before scaling: 20 reps (Round of 5) Time will move fast as fatigue sets in. This workout is all about quick singles. While the weight is heavy, our main focus is always technique. Don’t sacrifice form to go “RX”. Take deep breaths and set up each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×1 Snatch * Rest on a 90 second interval* Power Snatch 10×1 Power Snatch * Rest on a 90 second interval* Workout Workout (Time) Oahu Freedom (RX+) 30/24 Calorie Row or 300m Run 30 Burpees 30/24 Calorie Row or 300m Run 24 Burpee Box Jump Overs (24/20) 30/24 Calorie Row or 300m Run 18 Burpee Box Get Overs (30/24) Independence (RX) 24/20 Calorie Row or 250m Run 30 Burpees 24/20 Calorie Row or 250m Run 24 Burpee Box Jump Overs (20/16) 24/20 Calorie Row or 250m Run 18 Burpee Box Get Overs (24/20) Liberty 20/16 Calorie Row 20 Up Downs 20/16 Calorie Row 15 Burpees 20/16 Calorie Row 10 Burpee Box Step Ups (20/16) Target time: 10-12 minutes Time cap: 15 minutes Smooth and steady throughout. Try to maintain pacing on runs and time as each set of burpees increases...Read more