WOD FOR MAY 24, 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.


3 sets: *build as heavy as possible

8 hang power snatch


For time: (25 min time cap)

100/80 cal bike

50 burpee over bar

25 hang squat snatch (135/95)

100/80 cal row



Dips: (exactly 90 seconds rest btw sets, no more than 90 seconds)



For time:

200 Double unders

50 KB swings (55/35)

35 Thrusters (95/65)