As many rounds and reps as possible in 10 minutes of:
11 Power Snatches (95/65)
30 Double Unders
1) Sumo Deadlit 3-3-3-3-3
2) 3 x 10 Romanian Deadlift
Why Your Brain Needs More Downtime
“Excellence means when a man or woman asks of himself more than others do.”
WOD 4+9 Rx
Sumo DL 275/285/295/305/305
6 full + 7 (55)
Sumo DL 140/145/155/165/170
5 full + 7 (45) 20 burpee penalty for singles
Sumo DL 155/155/165/155/155
5 full @ 75 singles
Sumo @ 3@185/3@205/1@215pr
Romanian 3@95
SDL 295X2/305X3
WOD 5full + 3 (95lb, Singles,burpee penalty X20)
SDL 125/145/165/175
Romanian @ 115
WOD 5 full + 5 singles
5 full +7 @65lbs and singles
SDL 135/145/165/170
WOD 4 full+8 (55lbs)
SWOD 145/155/165/175/185
WOD 6 (65lbs and singles)
4 full +11 35lbs Note to self..move your head out of the way before bringing the bar down on your head! Ouch!
Sumo PR 140lbs
SDL: 125/145/155/165/175
WOD~ 5 full +11+9 (55 lbs/singles)
SWOD 175/205/215/225/230
125/145 RDL
WOD 8 full
SDL 245/275/295/315/325
RDL 185
4 full + 11
7 full + 11 PS
SDL: 385/405/425
9 full + 4 PS
DL 405/425/465
5 full + 3 (65lbs-singles)
SDL 145/155/165/175/185 (PR)
6full
405-425-465-495
SDL: 275/285/295/305/315
WOD: 5 Full + 7 (Singles)
6 full+ 8PS ( singles)
SDL 275/315/335/315/315
SWOD 75/75/85/95/105
RDL 105
5 full + 6PS @ 35, singles
SDL 125/145/155/165/175
7 full + 5 PS
DL 315/345/365×2/405
5 Full (singles)
SDL-65/85/105/125/135
(PR 1rep @140)
5 full (sub dubs: alt. 12 kb swings/row 10 cals)
SDL 275/315/335/355
4 Full + 7 RX
SDL: 245
SWOD 235/245/255/265/275
WOD 8 Full + 5 PS
7 full + 11 snatch
SDL 165
5F @ 55lbs
once again i wanted to say to crossfit and to all those who have posted comments so far about murph’s workout, thanks. Murph was a good friend. i had the honor of serving with him overseas, as well as going to BUD/s together. we lost our brothers that day, and it does me good to see that even though you folks didn’t have the honor of knowing them, you all honor them by remembering them thru the workout. again, thanks.