Monday – Two classes only @ 7:30AM and 9AM

“MURPH”
For time, with a weight vest
1 Mile Run
100 Pull-Ups
200 Push-Ups
30 Air Squats
1 Mile RunFull-Murph, Half-Murph, Team Murph…..HAVE FUN!To honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
Please read more about Michael Murphy and his heroism here…
https://btwb.blog/2021/05/26/memorial-day-murph-who-what-why/

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Monday

For Weight – CrossFit Total
10 Mins to Establish Heavy for 3 lifts. With a 2 minute transition between.

 – Back Squat
– Shoulder Press
– Deadlift

For Intensity
AMRAP 10
10 Goblet Squats
10 Ab Mat Sit-Ups
** Rest 2 min **
AMRAP 10
10 DB Push Press
15 Ring Rows
** Rest 2 min **
AMRAP 10
10 American Kettlebell Swings
10 Burpees Over Kettlebell

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Monday

Every 1:30 for 6 Rounds
2 Barbell Strict Press
50ft Double KB or DB OH Carry

6 Rounds
2:30 on/2:30 rest
15/12 Calorie Assault Bike
250/225m row
Max Burpees in remaining time

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Monday

Half-Murph; if you have a vest, wear it.
For time
800m run
10 Rounds of Cindy
1 round is
5 pull ups
10 push ups
15 air squats
800m run

Athlete’s planning to adjust/modify reps for Full-Murph on Memorial day,
it is suggested to complete 5 rounds of Cindy.

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Monday

E2MOM x 10 Rounds
24/20 Calorie Assault bike4 Rounds
50m heavy farmers carry
20 Landmine Rotators, 10 each side
20 Single Arm DB Stric Press, 10 each arm
10 Pendlayor Bent Over Rows

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