Memorial day is quickly approaching!  As always we will be doing our annual Memorial Day Murph workout in honor of Lt. Michael Murphy.  We will only have our 6am, 7am and 8am CrossFit classes for that day.  There will be NO 9am, or Open Gym and no evening classes. We will be programming Murph but will also have many scaling options available.  

STRENGTH:

#back squats

On the 1:30 x 6 Sets:

On the 0:00… 3 Reps @ 77%

On the 1:30 1 Rep @ 87%

On the 3:00… 3 Reps @ 80%

On the 4:30… 1 Rep @ 90%

On the 6:00… 3 Reps @ 83%

On the 7:30… 1 Rep @ 93%

BeachFit will do:

AMRAP 8

Min 1:  10 Air Squats + 5 Sec Hold + 10 Sec Hollow body 

Min 2:   :40 Sec Row

WOD:

#the joker (15 min Cap)

For Time:

Rx: 225/155lbs  *Scale to load we could do 21+ reps without question, approx 55% of 1RM Deadlift

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

**Scale Toes to Bar to Hanging Knee Raises or Scaled Toes to Bar laying on ground hold rig

***BeachFit will do Double KB Deadlifts (53/35lbs)

CASHOUT:

#aerobic capacity

Athlete’s choice of machine, with preference in the following order:

Assault Bike
Rower

3-5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
:30s – Hard Effort