3 x 6
Add weight to last week. Use full ROM and control.
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
Exposure 7 of 8
In teams of 2 with one partner working at a time, alternate full rounds to complete 20 rounds total (10 each) for time of:
10 Wall Balls 20/10, 14/9
The Wall Ball shots should be unbroken and fast, as should the Double-Unders. If you don’t have Singles dialed in, then scale to 40 Singles. If you have Singles dialed in then scale volume or perform 10-15 attempts/makes each round.
Post time, Rx, and partner to comments.
- Schedule Changes: All CrossFit Kids programming is cancelled this weekend (May 27th-30th) for Memorial Day. Today’s 11am Active Recovery class is also cancelled.
This Monday: Murph Day 2016!
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
Murph: Why We Do It Boxlife
The Inevitable, Intergalactic Awkwardness of Time Capsules Atlas Obscura