Monday 5.9.16

Once again, we will be partnering with The Murph Challenge for "Memorial Day Murph" this year. By registering through this site, you'll be getting a t-shirt, and most importantly you'll be contributing to the Lt. Michael P. Murphy Memorial Scholarship Foundation. This is an extremely powerful WOD and CrossFit tradition each year that you won't want to miss. We will have two heats that day: one beginning at 8:30AM and another beginning at 9:00AM. If you're interested in doing this workout as RX'd you'll need a 20 pound weight vest. 

FOUNDATIONS
A. Every 2 minutes for 12 minutes: seated DB strict press x 3-5 reps
B. For time:
Row 800/600m
50/40 push ups
Row 400/300m
40/30 push ups

GPP
A. Every 2 minutes for 12 minutes: seated DB strict press x 3-5 reps
B. For time:
Row 1000/800m
100/80 push ups
Row 500/400m
50/40 push ups

COMPETITION
A. Back squat 4x9 @80%
B. 50 "Evil Wheels"

ENDURANCE
10 sets of:
200m sprint
-rest 90 seconds-