CrossFit Turku

Power Snatch + Snatch
Build to a max

Then 5 sets at 90% of
your daily max.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Emme pysty tarjoamaan painoliivejä kaikille , joten jos haluat ottaa lisähaasteen, käy hommaamassa itsellesi 9 kilon painoliivi taikka muu sopiva lisäpaino.

”J.T.”

For time
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

”J.T.” scaled:
Dumbbell shoulder press
Box dips
Incline push-ups

Compare your score

Niko W.

Back Squat
7 x 6 reps at 80-90% of your 6RM back squat.

Romanian Deadlift f. Deficit
5 x 8 reps at 90% of your 10RM.

Sami H.

5 Rounds for time:
300m run
15 box jump 60/50cm
1 legless
2 min rest

Tuomas H.

Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Scaled
5 strict pull-up
5 strict dip
20 walking lunges

mainsite workout

Nea & Barbell Club

Build to a power clean 2RM

then,

Clean + AMRAP of split jerks
4 sets at 85% of 1RM c&j

Johannes S.

Strict toes to bar

5 rounds for max repetitions:
1 minute toes to bar
1 minute double-unders
1 minute row calories

Every 2 minutes for 10 rounds:
9 deadlift
6 hang power clean
3 push-jerk
60/40

Back Squat
Build to a heavy 6RM.
Then 6 x 6 at 80-90% of 6RM.

Cyclist Front Squat or Hip thrust 3 x 15-20 reps at 20-30%
Do one set every three minutes or faster.

Emilia M.