Memorial Day is Coming!

Monday, April 18, 2016



1 Power Snatch+ 1 Hang Squat Snatch



200m Run

35 Double Unders

15 Pull Ups

35 Double Unders

15 Power Snatch (95/65)

35 Double Unders

4 Rope Climbs

Join us for CFHY’s Fifth Annual Memorial Day Murph!  We hope to have ALL of our members join us for the workout and BBQ- this will be the only class of the day.  It is our kickoff to summer and a great way to come together as a community, honor a hero, get a good workout in, and have some fun!  It is not a competition, and can be scaled to whatever level you are at.

This WOD can and should be scaled so it is appropriate for you.  Ways to scale include: doing Half Murph (start and end with a 1/2 mile run, and do half the reps), breaking the workout into rounds (10 rounds of 10 Pull Ups, 20 Push Ups, 30 Squats OR 20 Rounds of 5 Pull Ups, 10 Push Ups, 15 Squats).  You can also do the workout as a partner workout and split the reps with your partner.

Check out for more info.


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