• Skill and Strength:
  Every minute, on the minute, for 15 minutes:
  Minute 1: 40 Double-Unders
  Minute 2: 6-8 Strict L-Seated Ring Pull-Ups
  Minute 3: 3-4 Wall Climbs
• WOD:
  Four sets for max reps against a 3 minute running clock of:
  Run 100 Meters
  10 Toes to Bar
  10 Kettlebell Swings (32/24 kg)
  Rest 3 minutes between sets.

• A:
  Bench Press
  * Set 1: 50% of possible 1RM x 5 reps
  * Set 2: 75% of possible 1RM x 3 reps
  * Set 3: 85% of possible 1RM x 1 rep
  * Set 4: 90-95% of possible 1RM x 1 rep
  * Set 5: Test 1RM
  * Set 6 (optional): Exceed Set 5 weight
• B:
  Take 5-8 minutes to build to a 3RM Overhead Weighted Pistol (barbell)

  Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

  You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

• C:
  For max reps:
  Bench Press x Max Reps @ 85% of today’s 1RM
  Complete 2 sets. Rest 3-4 min between each set
• D:
  Complete 120 Wall Ball Shots in as few sets as possible:
  Unbroken Wall Ball Shots (10/7.5 kg) x Max Reps
  Rest EXACTLY 60 seconds
  Goal is 3 sets or fewer. Note total sets taken and total time to complete 120 reps.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

We would like to start analysing the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback! Please also Log and track your Wods on BOX CHAMP! www.boxchamp.co.za

• Skill and Strength:
  Every two minutes, for 20 minutes (10 sets):
  Hang Snatch + Snatch + Overhead Squat
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  5 Power Snatches (60/45kg)
  10 Burpee Box Jump-Overs

• A:
  For max reps/time of:
  L-Sit x Max Hold
  (Standard – Stack plates under feet to height of parallettes/ box/ kettlebells – set terminates if heels touch the plates.)
  Rest exactly 60 seconds
  L-Sit x Max Hold
  Rest exactly 60 seconds
  60 seconds of Toes to Bar

  LOG REPS TOES TO BAR

• B:
  Take 15-20 minutes to find your 1-RM Snatch

  (You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

• C:
  For time:
  Row 2000 meters
  20 Snatches (80/55 kgs)
  60 Pull-Ups
  20 Snatches
  Row 2000 meters

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• Skill and Strength:
  Four sets of:
  Front-Foot Elevated Split Squat x 6-8 each leg
  Rest 60 seconds
  Ring Push-Ups x 8-10 reps
  Rest 60 seconds
• WOD:
  Four sets for max reps against a 3-minute running clock of:
  Run 300 Meters
  Max Reps Barbell Man-Makers (55/35 kg)
  (push-up, power clean, push press)
  Rest 2 minutes

• Strength:
  Deadlift x 3 reps (with PERFECT posture and mechanics)
  * Set 1 – 50% of possible 3-RM x 5 reps
  * Set 2 – 75% of possible 3-RM x 3 reps
  * Set 3 – 85% of possible 3-RM x 2 reps
  * Set 4 – 90-95% of possible 3-RM x 1 rep
  * Set 5 – Test 3-RM
  * Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’€™re willing to damage yourself.

• WOD:
  For time:
  20 Overhead Squats (60/45 lbs)
  30 Kettlebell Swings (32/24 kg)
  40 Wall Ball Shots (10/7.5kg)
  50 Double-Unders
  50 Calories of Rowing on Concept 2
  50 Double-Unders
  40 Wall Ball Shots
  30 Kettlebell Swings (32/24 kg)
  20 Overhead squats (60/45)

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• WOD:
  In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a team)

50 Strict Pull-Ups

100 Push Presses (45/30kg)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (45/30kg)

50 Strict Pull-Ups

Run 800 Meters (as a team)

Work in teams spreading the workload as needed. Both partners run together at the beginning and end together running. You may not start the work until your partner is at the next work station. Clock ends when both partners are in from the run.

• A:
  Six sets of:

  Drop Snatch x 1 rep

  Rest as needed

  Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

• B:
  Six sets of:Strict Shoulder Press x 3 reps

  Rest as needed

  Build over the course of the six sets to something heavy for a triple.

• C:
  Muscle-Up Volume Testing

  For max reps:

  90 seconds of Muscle-Ups

  Rest 60 seconds

  60 seconds of Muscle-Ups

  Rest 60 seconds

  30 seconds of Muscle-Ups

• D:
  Three sets of:Bent-Over Barbell Row x 6-8 reps @ 2110

  Rest as needed

  Glute-Ham Raises x 6-8 reps @ 2011

  Rest as needed

  Nose-to-Wall Handstand Hold x 45-60 seconds

  (nothing touches the wall but the tips of your toes and your nose)

  Rest as needed

• Optional Additional Conditioning Session:
  If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.Three sets of:

  Run 1600 Meters @ 85% of your 1600 meter PR pace

  Rest 3 minutes

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 5-10 minutes with them.

  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• WOD:
  Every 5 minutes, for 30 minutes (6 sets):

Row 600 Meters/ Run 800m
5 Thrusters (55/35kg)
10 Burpees Over the Barbell

Measure rounds completed

• Conditioning::
  Five sets of:
  45 seconds of Front-Leaning Rest on Rings
  Rest 15 seconds
  45 seconds of Face-Up Chinese Planks
  Rest 75 seconds

• A: €”Kinney”:
  Run 1600 meters
  15 Muscle-Ups
  15 Deadlifts (275/185 lbs)(125/85kg)
  Run 1200 meters
  10 Muscle-Ups
  10 Deadlifts (275/185 lbs)
  Run 800 meters
  5 Muscle-Ups
  5 Deadlifts (275/185 lbs)
• B::
  Three sets of:Strict Toes to Bar x 10 reps
  Rest 60 seconds
  Handstand Walk x 10-15 meters
  Rest 60 seconds

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• Strength:
  Back Squat
  *Set 1: 5 reps @ 65%
  *Set 2: 4 reps @ 75%
  *Set 3: 3 reps @ 85%
  *Set 4: 2 reps @ 90%
  *Set 5: 1 rep @ 95%
  *Set 6: 4 reps @ 90+%
  Rest 2 minutes between sets.
• WOD:
  For time:

  Row 1000m / Run 1600m
  immediately followed by:

  Five rounds of:
  8 Ring Dips
  10 Toes to Bar
  12 Box Jump-Overs

  immediately followed by…
  Run 800 Meters

• A::
  Every 2 minutes, for 12 minutes (6 sets):

  Front Squat + Jerk
  Build over the course of the six sets.

• B::
  Complete as many rounds and reps as possible in 4 minutes of:

  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-Unders

  Rest exactly 4 minutes, and then . . .

• C::
  Complete as many rounds and reps as possible in 6 minutes of:

  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-Unders
  Rest exactly 4 minutes, and then…

• D::
  Complete as many rounds and reps as possible in 8 minutes of:
  10 Strict Handstand Push-Ups
  15 Box Jumps (24″/20″ – open hips on box)
  20 Shoulder to Overhead (155/105 lbs)(70/45kg)
  25 Pull-Ups
  30 Double-unders

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett?’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’??s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett?’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• Strength:
  Every 3 minutes, for 15 minutes (5 sets):

  Seated Shoulder Press x 6-8 reps

Use the time between sets to stretch calves and hip flexors.

• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:10 Strict Handstand Push-Ups

  10 Strict Pull-Ups

  20 Russian Kettlebell Swings

• A:
  Five sets of:

  Front Squat x 2 reps

  Rest as needed

  Load by feel here, most of you are still recovering from Murph on Friday , so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

• B:
  Every two minutes, for 20 minutes (10 sets):

  Hang Snatch + Snatch

  Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

• C:
  Five sets for times of:

  Row 500 Meters

  7/5 Muscle-Ups

  7 Overhead Squats (185/135 lbs)(85/65kg)

  Rest 3 minutes

• D:
  Three sets of:

  Single-Arm DB Row x 8-10 reps

  Rest as needed

  Glute-Ham Raises x 6-8 reps

  Rest as needed

  GHD Sit-Ups x 12-15 reps

  Rest as needed

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett?’s Mobility WOD and spend 5-10 minutes with them.

  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’??s Mobility WOD and spend 5-10 minutes with them.

  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett?’s Mobility WOD and spend 10-12 minutes with them.

• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• Skill and strength:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

• WOD

Five rounds for time of:
5 Power Snatches (55/35kg)
10 Overhead Walking Lunges (55/35kg)
30 Double-Unders

• A:

Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

• B:

Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

• C:

For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett€’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett‒s Mobility WOD and spend 10-12 minutes with them.

• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

• Jack:
  Complete as many rounds as possible in 20 minutes of:

  115 pound Push press, 10 reps
  10 KB Swings, 1.5 pood
  10 Box jumps, 24 inch box

• Rest and Recovery:
  Rest and Recovery

  Mobility and Maintenance
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

  Nutrition Preparation
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

  Mental Restoration
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

“A hero is someone who has given his or her life to something bigger than oneself.”€“ Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate”€“ named after Nate Hardy, and “Murph” named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy,please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
For more information about Lt Murphy, please also check out the feature-length documentary “€œMurph the Protector”€ which was produced with the help of our friends from Kill Cliff.

• WOD:
  For time:

Run 800 Meters
immediately followed by

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by

Run 800 Meters
immediately followed by

Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by
Run 800 Meters

• Murph:
  For time:
  – 1 mile run
  – 100 pull ups
  – 200 push ups
  – 300 Squats
  – 1 mile run

• Rest and Recovery:
  Mobility and Maintenance
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett€’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett‒s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.