Strength: front squat 5-3-2-1-1
20 goblet squat 45/25 plate
20 Overhead step lunges 45/25
4th Annual Memorial Day Murph Challenge
WHEN: Monday, May 27, 2013
WHAT TIME: Heats start at 9:30am, 10:30am, & 11:30am
COST: Free to CrossFit Fishers Members, Non CrossFit Fishers members $20.00 drop-in fee.
SIGN-UP FOR HEAT (15 athletes per/heat): At the box or email@example.com
1 Mile Run
300 Air Squats
1 Mile Run
For Time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a 20# vest, wear it.
Compare to 5.28.12
There are many variations available, so anyone can do their own version of Murph. Do not be discourage if you can’t do the entire workout (not many can).
The idea is to challenge yourself and do a little faster every year.
Go to http://www.MDMFundraiser.com to register. Cost is only $35.00 and you receive a cool Memorial Day Murph t-shirt by Forged.
Memorial Weekend Schedule
10am WOD Class
11am Competitors Class
Noon Free Baseline
1pm-3pm Open Gym
Monday: Memorial Day Murph
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Deadlift 245/165
7 Kettlebell Swings 70/53
(35 min Cap)
Compare to 4.20.12
Post time to comment.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.