Thursday, 5/26/2016

Memorial Day Murph is a free community event! Bring your friends and family for the workout and the cookout, or just the cookout! If you are bringing non-members, here’s a link to our waiver to get that out of the way: https://crossfitchantilly.pushpress.com/open/subscribe/g26v

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Mobility:
Hip Flexors

Strength:
Power Cleans: 5×2 (or hang power cleans) – hold onto the bar for both reps of each set

WOD:
AMRAP in 8 minutes:
3 Toes-to-Bar
3 Wall Balls
6 Toes-to-Bar
6 Wall Balls
9 Toes-to-Bar
9 Wall Balls
etc.
Record total reps

Core/Accessory:
3×8 Kettlebell Windmills (4 each side per set)

100 Banded Good Mornings

Post your results to the comment section.

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  One thought on “Thursday, 5/26/2016

  1. May 27, 2016 at 6:48 am

    129: switched to knees-to-elbows after “9” round, 20# wall ball. 125# 5×2 power cleans. Did core + 1 mile run.

    Like

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