Friday: Game Time

Friday: Game Time

Friday: Game Time

Even though it’s Friday it’s time to start talking about Monday.

For many people it’s Memorial Day but for CrossFitters around the world it’s ‘Memorial Day Murph’.

On Monday May 28th at Noon we are going to celebrate the lives of the soldiers who sacrificed their lives for this beautiful country we call home. They put everything on the line to defend the freedoms we all are fortunate enough to enjoy. We’re going to show our appreciation – CrossFit style that means doing “Murph”! So visit the sign in sheets by the class whiteboard and come out Monday ready for a great challenge and a great BBQ!

For more information on the legendary man behind the legendary work out visit this website.

The legendary man behind the legendary WOD - LT. Michael P. Murphy


Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

Murph Prep Day 26/30 – phase 4.A) 25 minute time cap:

  • A1. Front Squat
  • 3-3-3-3-3-3
  • Rest 90 seconds before A2
  • A2. Ring Dips
  • AMRAP 20 seconds x 4 sets
  • Rest 90 seconds before A1
Murph Prep Day 26/30 – phase 4.

  • Skill – Front Squat
  • Sets of 5 reps
  • We’re going to focus on maintaining a stable core and keeping the torso upright throughout the movement.
B. 12 min AMRAP

  • 5 Deadlifts
  • 5 Hang Power Clean
  • 5 Push Press
  • 50 Double Unders
The Deadlifts Hang Power Cleans and Push Press must be done unbroken!
WOD: “Murph” build up – Focus on breaking up the movements into manageable chunks and avoiding the “red zone” of fatigue.

  • 20 Minute AMRAP
  • 15 Push ups
  • 15 Squats
  • 15 Kb Swing
  • 15 Squats
  • 15 back extensions