Monday, April 30th

A.

STRENGTH: 12 Minute EMOM:

Station 1 – 5 Pull-Ups (FB – C2B) + 10 Push-Ups

Station 2 – 15 Air Squats

* You will be seeing extra pull-ups, push-ups and running in the next 4 weeks to prepare you for the “Murph” Challenge. 

B.

METCON:

10 Minute AMRAP:

1 Deadlift (115/75)

1 Hang Power Clean

1 Front Squat

1 Push Press

*You must perform 5 burpees anytime the weight settles on the ground.

Memorial Day is quickly approaching, only 4 weeks to go!!  We will be joining all CrossFit gyms across the U.S. who will be taking on the annual tradition to complete the hero WOD "Murph".  

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Rx: Weight Vest (20/14)

"Murph" is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.  

If you would like to register and receive a t-shirt or tank top for this hero WOD, go to https://themurphchallenge.com/pages/product-register