04 July 14

Conditioning:

CrossFit Hero WOD, “Murph”.

For time:

  • Run X 1 mile
  • Pull Up X 100
  • Push Up X 200
  • Air Squat X 300
  • Run X 1 mile

45:00 time cap.

Scaling Options:

1/2 Murph:  Each run is 1/2 mile and you perform 1/2 the number of reps.

1/4 Murph:  Each run is 1/4 mile and you perform 1/4 the number of reps.

Please arrive prior to 8:30 and feel free to start warming up.  We will get things going promptly at 8:30!

Also – join us for a BIG announcement which will be made before the workout.

Coach D exhibiting some serious Handstand skills.  DO NOT try this at home!

Coach D exhibiting some serious Handstand skills. DO NOT try this at home!

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