Friday – May 12th

Patty YeroCrossFit, Events, Workout of the Day

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We will be hosting our traditional Memorial Day Weekend Hero WOD – Murph. This is an iconic CrossFit workout.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

We will have scaled options available for everyone.

Because this time of year will already be very hot, we will do 2 early start times.
Heat 1 at 6am where you will do your own warmup.
Heat 2 at 7:30am with a group warmup.
You are welcome to start after 7:30am but will be on your own.

SWOD
Front Squat (4×8 @72%)
Physioball Single-Leg Wall Squat (4×6/leg)
WOD
10min AMRAP
10 Walking lunges/leg
10 Burpee pull ups
30 Double Unders