CrossFit Wings WOD bar squat clean

WOD: 26 May 2017

Workout of the day:


5 Rounds for time:
12 x 70/45kg Dead Lift
9 x 70/45kg Hang Power Clean
6 x 70/45kg Push Jerk

For Time:
20cal’s Air Bike
2 min Rest
20cal’s Air Bike

“The Murph” at CrossFit Wings

This weekend we will be doing “The Murph” at CrossFit Wings as a tribute to Michael Murphy.

Murph CrossFit



Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

A United States Navy destroyer and several civilian and military buildings have been named in his honor.


Almost all experienced CrossFitters have attempted “Murph” at one point or another.

For Time:

  • 1-mile run
  • 100 pullups
  • 200 pushups
  • 300 air squats
  • 1-mile run

Partition the pullups, pushups, and squats as needed. There’s no time limit. For more go to



Patiently. Elite crossFit athletes will take more than 25 minutes to finish, with some wearing a 20-pound weighted vest from beginning to end. Many crossFitters will carry more than double that figure. The sheer volume of reps is daunting, but that’s what makes this workout so special. When you’re 40 minutes in and still haven’t started your second mile run, a strong mental game is the only thing that can see you through to the end.
Source: Muscle and Fitness

CrossFit Wings box jumps

WOD: 24 May 2017

Workout of the day:

7 min AMRAP:
8x Handstand Push Up
3x 80/52kg Power Clean
1x Rope Climb

Rest 5min

7 min AMRAP:
10x cal’s Air Bike
10x Wall Ball
10x 24/20 inch Box Jump
10 cal’s Rowing