Saturday May 28, 2022

Announcements

Sign Up for MURPH is open!
Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are:
5:30am
7:00am
8:30am
10:00am (with childcare)
11:30am
BBQ at 1:00pm (with cornhole tournament)
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Memorial Day BBQ Food and Drink Sign Up.
– People want to know what you’ll bring to the BBQ at 1pm on Memorial Day (Monday). Please sign up with the link below.

Memorial Day BBQ

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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10/8 Cal Ski Erg

10 Wide Grip Push Ups

3 Seated Box Jumps (High)
3 Rounds, NFT

Weightlifting

Curtis P (1RM)

– Clean

– Lunge Left

– Lunge Right

– Jerk
20 minutes to find a 1 rep max

Strength

Incline Bench Press (5×5 @ 70-75%)

All 5 sets to be at same weight

Superset with 5×5-10 Ring Dips

Metcon (No Measure)

Ring Dips – 5×10

Superset with Incline Bench