Friday, May 8 CrossFit Workout of the Day
It’s May! That means sunshine, the start of summer, and EVF will once again join countless boxes across the country to WOD on Memorial Day in memory and support of Lt. Michael P. Murphy.
Monday, May 25, we’ll tackle the “Murph” in all CrossFit classes. If you haven’t done Murph before, you’ll never forget your first time. If you have taken on this WOD, you have the opportunity to go Rx or beat your time.
Murph:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
To donate to The Murph Foundation — and get yourself a nifty T-shirt too — register online. To do the workout in Murph’s honor, simply come to class on Memorial Day!
Warm up
3 rounds not for time:
5 strict toes to bar
10 manmakers
15 air squats
Strength
Back squat
Performance: 4 @ 65%, 4 @ 70%, 3×4 @ 75%
Fitness: 3 x 5 across
Conditioning
Performance
For time:
50 wall balls (20/14)
40 sit-ups
30 pull-ups
20 shoulder to overhead (115/75)
10 wall climbs
Fitness
For time:
30 wall balls
30 sit-ups
30 jumping pull-ups
30 KB/dumbbell push press
5 wall climbs
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