Featured Image and background – In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).
(Image courtesy of CrossFit, Inc.) 

 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

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ONLINE WHITEBOARD/COACHING – 240621 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS   

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Practice Kipping Pull-ups

 

Score = For Quality

 

then…

 

2) MINI-MURPH (60%) FT (WV – 9.1/6.3kg):

Run 1km

60 Pull-up

120 Pushup

180 Air-Squat

Run 1km

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 

Int1 – Same

Int2 – 6.3kg/4.5kg

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (25/15kg), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (20kg/12kg), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (15kg/8kg), 60 PU (k), 90 AS

 

CFA LITE Options – USA Equivalents:

RX – 20/14lb

Int1 – Same

Int2 – 14/10lb

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (55/35lb), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (45/25lb), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (35/15lb), 60 PU (k), 90 AS

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch