Pre-workout:

5 sets for height:

3 box jumps

- Rest as needed between sets.

- RX/INTERMEDIATE -

AMRAP 12:

9/12-cal. row

24 sit-ups

- BEGINNER -

AMRAP 12:

9/12-cal. row

15 sit-ups

Since 2005, CrossFit has posted workouts meant to honor CrossFit soldiers and first responders who made the ultimate sacrifice. A list of all Hero WODs can be found here. May’s monthly focus zeros in on one specific hero workout — Murph.

CrossFit typically programs Murph on Memorial Day in the United States.

“Murph”

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Athletes can also consider adding an extra challenge to this workout by wearing a 20-lb (9-kg) weight vest.

- RX -

5 rounds for time:

63 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

- Athletes must step down from the top of the box.

- INTERMEDIATE -

5 rounds for time:

1:00 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (65/95 lb)

- Athletes must step down from the top of the box.

- BEGINNER -

5 rounds for time:

63 single-unders

15 box step-overs (12/20 in)

9 hang squat cleans (35/45 lb)

- Athletes must step down from the top of the box.

Post-workout

2 sets:

1:00 hip extensions

Max-effort L-sit hold

- Rest 1:00-1:30 between movements.

Reminder: We will be doing Murph on Saturday, May 28th at both the 8:00am and 9:00am classes. CrossFit Pittsburgh has always done Murph on the Saturday of Memorial Day weekend so that we may attend the Memorial Day service on Monday.

We are closed on Memorial Day. Remember why you have a three-day weekend and pay proper respect to those who sacrificed so that you can live the life you choose.

Pre-workout

On an 8:00 clock:

Handstand walk/wall walk practice

- RX /INTERMEDIATE/BEGINNER-

5 sets for load:

5 push jerks

Pre-workout

On a 10:00 clock:

Build to a heavy 5-rep DB snatch/arm

- Complete 5 consecutive reps on one arm, then 5 more on the other.

- RX -

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

- INTERMEDIATE -

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

- BEGINNER -

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups

- RX/INTERMEDIATE/BEGINNER -

On a 20:00 clock:

10 rounds:

3 front squats

1:00 calories on any machine

- Increase front squat load as desired.

Post-workout

On a 3:00 clock:

Max-effort plank hold

- Rest as little as possible/try to go unbroken.

- Add load for athletes who can perform 3:00 unbroken.

- RX -

For time:

20/27-cal. Echo bike

27 deadlifts (125/185 lb)

15/21-cal. Echo bike

21 deadlifts

10/15-cal. Echo bike

15 deadlifts

6/9-cal. Echo bike

9 deadlifts

- INTERMEDIATE -

For time:

20/27-cal. Echo bike

27 deadlifts (95/135 lb)

15/21-cal. Echo bike

21 deadlifts

10/15-cal. Echo bike

15 deadlifts

6/9-cal. Echo bike

9 deadlifts

- BEGINNER -

For time:

10/15-cal. Echo bike

15 deadlifts (65/95 lb)

8/12-cal. Echo bike

12 deadlifts

6/9-cal. Echo bike

9 deadlifts

4/6-cal. Echo bike

6 deadlifts

Post-workout

EMOM 10:

Minute 1 | :30 barbell bent-over rows

Minute 2 | :30 front rack barbell hold

- RX -

3 rounds for time:

35/50-cal. row

150 double-unders

50 walking lunges

- INTERMEDIATE -

3 rounds for time:

25/35-cal. row

1:30 double-unders

50 walking lunges

- BEGINNER -

3 rounds for time:

15/21-cal. row

150 single-unders

50 walking lunges

- RX -

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (16/24 kg)

- INTERMEDIATE -

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (12/16 kg)

- BEGINNER -

5 rounds for time:

12 burpees over kettlebell

12 KB swings to shoulder height (8/12 kg)

Post-workout

On a 5:00 clock:

Max Turkish get-ups

- RX -

2 rounds for time:

50 pull-ups

15 clean and jerks (95/135 lb)

75 sit-ups

- INTERMEDIATE -

2 rounds for time:

25 pull-ups

15 clean and jerks (65/95 lb)

75 sit-ups

- BEGINNER -

2 rounds for time:

20 jumping pull-ups

10 clean and jerks (55/75 lb)

40 sit-ups

Pre-workout

For load:

EMOM 10:

2 back squats

- RX -

For time:

9-15-21

Back squats (155/225 lb)

- Run 400 m after each set of back squats.

- INTERMEDIATE -

For time:

9-15-21

Back squats (105/155 lb)

- Run 400 m after each set of back squats.

- BEGINNER -

For time:

9-15-21

Back squats (65/95 lb)

- Run 200 m after each set of back squats.

- RX -

7 rounds for reps:

15 DB deadlifts (35/50 lb)

1:00 calorie bike

- Rest 1:00

- INTERMEDIATE -

7 rounds for reps:

15 DB deadlifts (20/35 lb)

1:00 calorie bike

- Rest 1:00

- BEGINNER -

7 rounds for reps:

15 DB deadlifts (10/15 lb)

1:00 calorie bike

- Rest 1:00

Post-workout

5 sets each with a partner:

:45 DB front-rack hold

Max GHD sit-ups

- P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.

Pre-workout

On a 5:00 clock:

Max-distance handstand walk

- RX -

For total time:

3 rounds:

12 strict handstand push-ups

50 air squats

- Rest 3:00 -

3 rounds:

12 kipping handstand push-ups

25 box jumps (20/24 in)

- INTERMEDIATE -

For total time:

3 rounds:

6 handstand push-up negatives

50 air squats

- Rest 3:00 -

3 rounds:

6 kipping handstand push-ups

25 box jumps (20/24 in)

- BEGINNER -

For total time:

3 rounds:

15 hand-release push-ups

30 air squats

- Rest 3:00 -

3 rounds:

15 push-ups

15 box jumps (20/24 in)

- RX -

5 rounds with a partner:

800-m run

50 push-ups

5 rope climbs 15 ft

- INTERMEDIATE -

5 rounds with a partner:

600-m run

40 push-ups

4 rope climbs 15 ft

- BEGINNER -

5 rounds with a partner:

400-m run

30 push-ups

6 pull-to-stands

Pre-workout

EMOM 6:

10 alternating single-leg squats

- RX/INTERMEDIATE-

For time:

400-m walking lunge

- BEGINNER -

On a 10:00 clock:

Max-distance lunge

- RX -

For time:

30 pull-ups

200 double-unders

30 chest-to-bar pull-ups

- INTERMEDIATE -

For time:

20 pull-ups

2:00 double-unders

20 pull-ups

- BEGINNER -

For time:

20 jumping pull-ups

200 single-unders

20 ring rows

Post-workout

On an 8:00 clock:

Every 2:00 x 4 sets

4 weighted pull-ups

- RX/INTERMEDIATE/BEGINNER -

5 sets for load:

Sumo deadlifts

12-10-8-6-4

Post-workout

3 sets:

20 GHD hip extensions

20 GHD back extensions

- RX -

For time:

42 GHD sit-ups

21 front squats (125/185 lb)

30 GHD sit-ups

15 front squats

18 GHD sit-ups

9 front squats

- INTERMEDIATE -

For time:

21 GHD sit-ups

21 front squats (95/135 lb)

15 GHD sit-ups

15 front squats

9 GHD sit-ups

9 front squats

- BEGINNER -

For time:

21 sit-ups

21 front squats (55/75 lb)

15 sit-ups

15 front squats

9 sit-ups

9 front squats

- RX -

For time:

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

- Each time the athlete breaks a set of shoulder presses they must row 100 m.

- INTERMEDIATE -

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

- Each time the athlete breaks a set of shoulder presses they must row 100 m.

- BEGINNER -

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

- Each time the athlete breaks a set of shoulder presses they must row 100 m.

Post-workout

2 sets:

15 KB side-bends/arm

Max-rep strict ring dips