Hey guys, Monday the 29th is “Murph” it’s a big deal for our community and CrossFit in general.

The Workout as Prescribed is:

Wearing a 20/14lb Weight Vest For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

*Partition Reps as needed*

Yoiks. Some of for lack of a better term are already wearing our weight vests! Some of us shouldn’t be running, some of us aren’t yet able to make 200 push-ups in a workout! Yes I totally get it guys. 1/2 and 1/4 options are available. Modified bike/ring row etc. etc. Versions are available. AS ALWAYS come, have fun, train hard with what you can do so you can get better. And there isn’t like a time when all the bad asses come so you won’t fit in, I don’t even know where this stuff comes from, but you heard it here from the horses mouth 🙂

4:00pm With BBQ to follow! ***Depending on the number of people we have for the workout, we may run two heats staggered. Don’t worry as always I’ve got a plan 🙂

Workouts for this week:

Monday: Press Max 3 -then- Annie

Tuesday: 3 Rounds for Time of: 800m Run, 21 KB Swings 53/36, 12 Pull-ups

Wednesday: Fran

Thursday: 21-18-15-12-9-6-3 Deadlift 135/95/ 7-6-5-4-3-2-1 Overhead Squat 135/95 For Time

Friday: The Chief

Saturday: Teams of 3: 200 Ab Mat Sit-ups, 200 KB/DB Push Presses 45/25, 100 GHD Sit-ups, 100 Handstand Push-ups, 200 Hanging Knee Raises, 200ft Handstand Walking (Bear Crawling) For Time