Workout

Every 2 minutes for 24 minutes, alternating between:

Interval 1: 200m run
Interval 2: 1 split jerk

Workout

For load:

Kettlebell walking lunge
8-8-8-8-8-8

Workout

5 rounds for time of:
20 GHD sit-ups
25 ft handstand walk
20 Russian kettlebell swings (70/53 lb)
25 ft handstand walk

Rest day or make-up day

Workout

“Murph”

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

__________

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Workout

For load:

Choose a weightlifting movement
5-5-5-5-5

Workout

As many rounds as possible in 20 minutes of:

100 ft plate carry (35/25 lb)
50 double unders
15 burpees

Workout

Four 2 minute rounds, each for max reps of:

3 rope climbs
Max rep dumbbell thrusters in remaining time (35/25 lb)

Rest 2 minutes between rounds

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1