CORRECTED Murph Registration Form
There were several errors with the original form sent out. Please re-submit your request following the link below. We will be running heats of Murph on Saturday 5/29 beginning at 8:00am.SUBMIT REQUEST HERE
Best WOD of the Week Off Premise
This Saturday we will be running one big class on the green at the Fort on Route 15 at 9:00am. Our gym will be occupied with the CF Level 2 Course. Keep in mind there will be no building access before or after class, so please come prepared. PLEASE BRING AN OLD TOWEL WITH YOU.
The Board
The Mobility
Station 1
5 Reps, Every Minute on the Minute of:Front Squat (from rig)
Station 2
9 minute Up LadderDumbbell Thrusters go up by 1 rep each round, Starfish go up by 2 reps each round, Double Unders (unbroken for Rx) stay the same each round
- Round One = 1 Thruster, 2 StarFish, 20 Double Unders
- Round Two = 2 Thrusters, 4 SF, 20 DU
- Round Three = 3 Thrusters, 6 SF, 20 DU
Station 3
- You will lunge 6 reps each progression, but your baby seal must start on the Meter mark each round. This will keep it even for long/short leg folks.
- Baby Seals weigh about 42 lbs. if you are struggling with them, you can use a medicine ball instead
- Keep in mind the meter marks spray painted on the pavement are incorrect, because you are starting at the 5 meter mark and not the building as we usually do.
- Your score is As Many Meters as you are able to lunge in 9 minutes.
https://youtu.be/S8Ap2puSh2I
The Finisher
- Alternating Dumbbell Curls
- Hollow Body Hold
