WOD - Saturday 23rd July

And so Games Week comes to a close. I hope you've enjoyed it. 

As promised at the start of the week we will finish in style/pain.  With 'Murph'

This came up last year in the Games.  It made some of the fittest people reassess what they were doing with their life so chose your scaling option wisely.....

To do this work out Rx it will be UN-PARTITIONED WITH A WEIGHT VEST.  Exactly as written above.

  • Scaling option 1 will be to Partition it as per the Crossfit Games today 5 Rounds of 20-40-60
  • Scaling option 2 will be as above without a weight vest
  • Scaling option 3  will be as above but half reps.

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".