Last Chance

What are the ladies so happy about?  They made sure to get in the exact style and size of Murph shirt that they wanted before the pre-order was over!

We’ll keep the pre-order up over the weekend so you can get your shirt or tank and rock it just how you like it at Murph.  Then the order has to go in so we can make sure they’re here in time for our big event on Memorial Day, Monday, May 30!

Don’t worry, we’ll order a few extras, especially since this has been our biggest pre-order yet!  Makes sense since it’s also our biggest event of the year.

In case you hadn’t noticed, we also have in more of our “OG” CFHV shirts in the lobby.  You asked, we listened!

One more thing I wanted to mention that may or may not apply to some of you is a special new summer camp we’re running for the first time EVER!

It’s main purpose is to help high school & college age athletes during the summer and off season to strength train and implement CrossFit to help enhance their primary sport.

If you are associated with any local youth athletic programs or have a family member who is, or knows a youth who may be interested…Contact us!!

Here are the details:
Summer Camp (1)

Summer Camp (1)2

Regular schedule this weekend:

  • Saturday 9am: Shred Sesh
  • Saturday 9am: CrossFit Kids
  • Saturday 10am: Oly Drills for Skills
  • Sunday 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

“BRADSHAW” On The Run. In Partners.

In teams of 2, complete the Hero WOD “Bradshaw” – but here’s the catch. Partner 1 starts working on “Bradshaw”, in order while Partner 2 does continuous 10 M Shuttle Runs. Every 2 Minutes, partners switch (So P2 picks up where P1 left off and continues to work through “Bradshaw” and P1 takes over shuttles). Workout is for time.

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225/155#)
12 Pull-ups
24 Double-unders

Fusion (6:30pm):

TABATA STATION ROTATION!
Complete 8 sets (4 Minutes) of :20 WORK / :10 REST at each station before switching.

STATION A: SLAM BALLS

REST 1 MIN

STATION B: BURPEES

REST 1 MIN

STATION C: AIR ASSAULT BIKE SPRINTS

REST 1 MIN

STATION D: SIT UPS

REST 1 MIN

STATION E: KB SWINGS

REST 1 MIN

This program has 5 Stations @ 8 Minutes + 1 Min rest = 45 MIN PROGRAM!

momWOD:

PARTNER WOD – TEAMS OF 2:

10 ROUNDS FOR TIME – WORK 1 PERSON AT A TIME – SWITCH EVERY MOVEMENT.

200 M ROW
8 KB SWINGS – RUSSIAN
8 KB PUSH PRESS – EACH ARM
8 KB GOBLET SQUATS
8 SLAM BALLS
8 TOES TO BAR