Murph or Cindy 5/24/14

Main – CrossFit

The third WOD – the Chipper, is an option if you plan on doing Murph on Monday. You would likely not enjoy doing Cindy now. So this is an option for you.


Coaches Choice


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.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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#
Only do this if you plan on doing Murph on Monday.

Cool Down

Coaches Choice

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