CrossFit Warpath – Flex

Flex Option

Flex Murph (Time)

Partner WOD

1 mile run

100 ring rows

200 push ups

300 air squats

1 mile run

Memorial Day! (5/28)

CrossFit Warpath – CrossFit


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling options:

1 mile run

20 rounds:

5 pull ups

10 push ups

15 air squats

1 mile run

complete together or with a partner


CrossFit Warpath – CrossFit

Metcon (AMRAP – Rounds and Reps)

teams of 2

25min am rap

-1000m row

-50 thrusters 45/35

-30 slam balls

Friday, May 25

CrossFit Warpath – CrossFit


Push it (Push It Real Good) warm up (bench) (No Measure)

bands while coach explains workout

200 m run,



5 push ups

5 burpees

3 inch worms

1 (20 second) plank


Bench Press (6×3 Work to heavy 3)


Metcon (AMRAP – Rounds and Reps)

‘Pick your poison’

Choose 1!!!!


15 minute AMRAP

200m run

5 ring dips (banded)

10 Front Squats (135/95)(115/75)(65/45)

20 Bar Over Burpees


15 minute AMRAP

400m run

10 push ups (HRPU)

10 Overhead Squats (125/85)(195/65)(65/45)

10 bar facing burpees

***You must complete the workout you choose as it is written- no combo meals, this is not burger king, you cannot have it your way

****Type which workout you chose in the comments


CrossFit Warpath – Flex


Warm-up (No Measure)

Flex Warm up
3 rounds

50m jog

5 pass throughs

5 push ups

5 lunge each leg

Metcon A

Metcon (No Measure)

Tabata This

8 rounds of 20 s work 10 sec rest

Floor wipes

Hollow rock

Flutter kicks

Metcon B

FLEX TEST 1 (Time)

3 rounds

400m run

30 crunches

20 air squats

10 push ups

Extra Credit (optional)

500m Row (Time)

Max Effort 500m Row

Thursday, May 24

CrossFit Warpath – CrossFit


Warm Up E (No Measure)

200m Run

Then 2rds

5 Med Ball Cleans

5 Inch Worms

5 Scorpions (each side)

5 Push Ups

5 Jumping Lunges


Snatch (work to heavy)

2 second pause 1″ off the ground

2 second pause at the knee

**coach will demo

Metcon A

Metcon (Time)

5 minute time cap


KB Swing (70/55)(55/35)(35/25)

OH KB Squat (70/55)(55/35)(35/25)

**make sure to switch arms each round

***if you do not finish in the time cap, add 1 second for each rep remaining


Metcon (Time)

if you finish early, rest until the time cap, then:

3 rounds:

100m run

5 burpee bar mu (rx+)

(rx- burpee+1c2b, OR burpee+2 pull ups)

(scaled- burpee+jumping pull up)

20 Deadlifts (225/155)(175/125)(135/95)