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Skill
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Stone-to-shoulder
It’s fun to lift heavy things. It’re really fun when those heavy things are concrete spheres. Today the coach’s will go over some technique with you and you’ll have at it.
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WOD
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Complete the following for time:
7 Power Cleans, 70% of power clean 1RM (if no pwr cl 1RM, use your clean 1RM)
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
7 Power Cleans
3 Rounds of Cindy
7 Power Cleans
1 Round of Cindy
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Remember that one time during the 2014 Open when we had to do burpees and thrusters? That sucked.
We’re less than a week and counting for The Murph Challenge. As a warm-up don’t forget that we’ll be getting together on Thursday night to watch Lone Survivor at the gym at 7pm. Bring chairs and a beverage of your choice.
Then on Memorial Day we’ll be hosting Murph. WOD times will be 9, 10, and 11 am. Please sign up in MBO. We will run as many heats as we need to in order to get everyone through.
I’ve gotten a couple of questions about if someone needs to scale, can they still do it….absolutely. This is a wonderful event and we do this not only to raise money for a great charity but to also remember. It’s not about what you do during this workout, it’s about how you do it. Come in ready and we’ll make it work for you. All you need to do is go all in for the workout. You can do that, right?!
Finally, we’ve gotten lots of questions about bringing guests. We understand that this is a fantastic event and it would be cool to bring your friends who have never done CrossFit and give them a taste. However, Murph is by far one of the most challenging WODs we do. The volume is tremendous, and there’s a mile on either side of it, so this would be a bad choice for someone’s first exposure to CrossFit unless you really want to freak them out! If you have friends in town and you want them to come in, we can modify the WOD to suit them, but please understand that they won’t be doing Murph as we know it. Please see me with questions. We look forward to seeing you guys on both Thursday and Monday!!
