Monday, April 18, 2016
Strength
OTM 8
1 Power Snatch+ 1 Hang Squat Snatch
WOD
AMRAP 20
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 www.themurphchallenge.com for more info.