For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Men 20#
Women 14#
Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
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Work up to the heaviest weight possible for the following unbroken complex:
-3 Deadlift
-2 Hang Squat Cleans
-1 Jerk
Work up in weight. Bring the barbell up to the torso as opposed to kipping the torso towards the barbell.
Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.
Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
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Build in weight. Focus on that big shrug and pulling the elbows high. Okay to reset between reps.
Build. No touch and go. Reset each rep in the front rack position.
Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.
Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
.
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If you signed up for a Murph shirt it will be ready tomorrow (Friday). Don’t forget to also grab your American Flag Tattoo included with your shirt! Bring cash or we can put it on your card on your account. You can still sign up for a shirt but you need to do it ASAP! The sign up sheet is still in the gym. There are a few types of shirts to pick from.
– Women (Tank, Muscle Tank or shirt)
– Men (Muscle Tank or shirt)
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Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 102.5%
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%
No Score
4 Rounds 30 seconds on 30 seconds off
Alternate between
Burpees
Pull ups
Hands and feet on plates
14 Minute AMRAP
25 Double Unders
5 Bar Muscle Ups
20 Air Squats
15 Ab Mat Sit ups
Round 1 at 80%
5 sets of 1 rep every minute
Round 2 at 85%
5 sets of 1 rep every minute
Round 3 at 90%
5 sets of 1 rep every minute
5 reps at 60%
5 reps at 70%
5 reps at 80%
3 reps at 85%
1+ reps at 90%
No Score
9 Minute EMOM
15/12 Calories Row
10 Box Jumps (24/20) [30/24]
Rest