Memorial Day Murph

Main – CrossFit

9AM Class Time Only!!

Warm-up

Gary, Eric and Brianna will all be present to make sure you get a nice warm-up.

Metcon

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.
RX Does NOT require a vest.

Memorial Weekend Chipper (Time)

500M Row
400M Run
300 Singles
200 Seconds Hollow Hold (accumulate)
100 Seconds Superman (accumulate)
50 Double Unders (150 Singles)
30 Jumping Pull-ups
15 Clean and Jerks 135#/95#

Cool Down

Whatever you need to do!

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