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