Murph! Wednesday & Thursday; April 8&9

Murph! Wednesday & Thursday; April 8&9

Murph! Wednesday & Thursday; April 8&9

It’s our biggest Community Event of the Year.

So…what is Murph?

It’s a Community Event. It’s a workout. It’s a challenge.

And it’s done to honor Lt. Michael P. Murphy who gave his life fighting for our country.

Every year we all get together to perform this workout in honor of ‘Murph’ and our entire military.

We have several options to do this challenging workout…and while there are ways

that we can help you properly ‘finish’ this workout…there really is no ‘easy’ way.

We do this workout together every Memorial Day [or close to it]. It’s one that all the OG CrossFitters at the box get to perform among brand new people [who usually partner up with a buddy & scale the workout].

We’ll have a date officially set soon…but leading up every Friday we’ll be doing our famous ‘Murph Prep’ workouts.

2. We have reached our cap for the Spring into Summer Slim Down Challenge. 

Intake will begin next Friday with Carly. She will be reaching out to everyone who has decided to go in even harder on their traning!

3. This week is the final call for TEAM High Voltage. You must be signed up by Saturday. The remaining Team High Voltage training sessions are for reserved only for people on Team. It’s $100 for the year…and includes all the awesomeness that TEAM High Voltage has come to be known for!


Wednesday’s Training;


A. Hang Squat Snatch;
one set every 90 seconds for 12 min;
F; 3x Hang Power Snatch
P: 3x Hang Power + OHS/Hang Squat Snatch
S; 3x Hang Squat Snatch

B. 3 Rounds for time;
400m run
20x Alt Arm DB Snatch
10/7x Strict Chin Up [S]
8/5 [P]
10x Ring Row [F]

Fusion; 7:30am + 6:30pm

5 rounds 1 min per station
rest 1 min after all 4 stations are complete
1. Single Arm DB Snatch
2. Lemon Squeezers
3. Double Unders
4. Row for Cal


Thursday’s Training:

Fitness Only: 6:30pm
Pre-Skill; rowing tech
Skill; Press + Push Press
4 sets; 3x Press + 5x Push Press
WOD; 4 rounds;
1 min per station rest 1 min after all 3 stations are complete
1. DB Push Press
2. Box Step Overs
3. Rowing for Cal

Fitness/Performance/Sport [note 4:30pm is Firebreathers & requires a test in]

Ax5; for quality
A1. Pull + Clean; rest 30 sec
working up in weight
F; 3x DL + 3x Hang Power Clean
P/S: 2x Clean Extension + 2x Power Clean
A2. L-Sit Accumulate 20-30 sec cumulative
F; Tuck Hold
P/S; L-Sit

B. Tabata low score. Rest 1 min to rotate
1. Hang Power Clean [F; Russian KB Swing]
2. Striders/Pistols
3. Row for Cal