WOD FOR MAY 21, 2019

MURPH reminder.

Next Monday (Memorial Day) is Murph. Every CrossFit on the planet is doing Murph that day and we would love for everyone to join us on our 9th annual Memorial Day Murph workout and BBQ.

The doors will open at 8am and we will be starting the workout at 9am. If you have any friends that workout and want to join us, or if you CrossFit and get this email, you are MORE THAN WELCOME! It is always a great time and we cant wait to take this workout on together. So make sure you hydrate the night before and come ready to give 100%.

Now for today’s workout.

A)

For time: (10 minute CAP)

400m run (with med ball)

20 Dead lifts (135/95)

30 Pull ups

40 Med ball cleans (20/14)

100 Double unders

Rest 2 minutes then,

For time: (10 minute CAP)

100 Double unders

40 Med ball cleans (20/14)

30 Pull ups

20 Dead lifts (135/95)

400m run (with med ball)

OVERFLOW:

A)

DB Floor press: (exactly 90 seconds rest btw sets, no more than 90 seconds)

3x15

B)

7 sets: (3 minutes btw)

150ft Prowler push (heavy as possible)