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.
Power Cleans: 5×2 (or hang power cleans) – hold onto the bar for both reps of each set
AMRAP in 8 minutes:
3 Wall Balls
6 Wall Balls
9 Wall Balls
Record total reps
3×8 Kettlebell Windmills (4 each side per set)
100 Banded Good Mornings
Post your results to the comment section.