"Murph" Run 1 mile 100 Pull ups 200 Push ups 300 Squats Run 1 mile
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. If you have your own weight vest bring it in.
8:00am & 9:00am ONLY. (No other classes scheduled)
Join us for a special Memorial Day WOD, to honor Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Affiliates across the nation will do the “Memorial Day Murph” WOD, to raise money for Lt. MIchael P Murphy Scholarship Foundation, Click HEREto donate.
WOD: In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Training: Every ninety seconds, for a total of 12:00 minutes (8 sets) perform: Hang Snatch + Snatch Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
WOD: Complete the following for time: 40 Box Jump Overs (24/20") 200 Meter Run 20 Overhead Squats (145/100lbs) 400 Meter Run 20 Overhead Squats (145/100lbs) 200 Meter Run 40 Box Jump Overs (24/20")
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.