Monday 5.11.15

murph challenge.jpg

Memorial Day "Murph" is an annual tradition at CrossFit boxes around the world. Supporting and honoring our countries soldiers has always been a part of the CrossFit community, and we continue the tradition here at CFCH. This Memorial Day we'll be doing the Hero WOD "Murph" on May 25th at 9AM. We'd also like to invite you to register as part of the "Murph Challenge." The Murph Challenge allows you to register and receive a tshirt, but most importantly, it's an opportunity to donate to the LT. Michael P. Murphy Scholarship Foundation. Visit themurphchallenge.com for more information about the challenge, the workout, and Lt. Michael Murphy himself. 

STRENGTH
Back Squat 5-3-2-2-1 @ percentages of 1RM: 55%-65-75-85-90
then,
Back Squat 2-2-2-2-2 @90%

WOD
Tabata 
sit-ups
russian KBS (70/53#)
*score = lowest numbers of reps per round