1. Movement Prep/Activation
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Ring Rows
3 Push Press (empty bar)
3 Front Squats (empty bar)
2. Strength
4 sets
2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
100m Run (build in pace)
3 Thrusters (build in weight)
3 Pull Ups
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.
Freedom (RX’d)
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Independence
22:00 AMRAP
400m Run
7 Thrusters (115/80)
14 Pull Ups
(KG conv: 52.5/35 Thrusters)
Liberty
22:00 AMRAP
300m Run
7 Dumbbell Thrusters (light)
20 Ring Rows
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Foam Roller Angels
2×1 minute Pec Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
4 sets
2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)
– Complete 1 set every 1:30-2:00