Saturday, 27 May

****CLASS WILL START AT 0800****

***0700 Unstructured Lifting***

HANG POWER CLEAN, in 15 mins, build to a heavy set of 5

BACK SQUAT, 6 sets on 2:30

• 3 @ 73%
• 2 @ 79%
• 1 @ 85%
• 3 @ 76%
• 2 @ 82%
• 1 @ 88%

***0800 CLASS***

WARM UP

“MURPH”

Murph is a CrossFit HERO WOD dedicated to Navy Lieutenant SEAL Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005.

The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. After his death, the CrossFit community renamed the workout after Lieutenant Murphy. The Murph WOD has become the commemorative workout for Memorial Day. Every year, millions of CrossFitters take to the streets and their pull-up bars to celebrate Lieutenant Murphy and our armed forces.

For Time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 air squats
• 1 mile run

*RX is completed with a weight vest 20/14

**Athletes can choose to do unpartitioned, or partitioned

***additional work***

BIKE INTERVALS, 10 sets for total calories

• 1:50 work, .10 rest
• 1:40 work, .20 rest
• 1:30 work, .30 rest
• 1:20 work, .40 rest
• 1:10 work, .50 rest
• 1:00 work, 1:00 rest
• .50 work, 1:10 rest
• .40 work, 1:20 rest
• .30 work, 1:30 rest
• .20 work, 1:40 rest
• .10 work

PUMP SESH

EMOM 12 (4 rounds of 3)

• Min 1: strict ring dips
• Min 2: farmers carries 70/50s
• Min 3: weighted ab mat sit ups 35/25lb plate