Announcements
The “MURPH” Memorial Day Hero WOD
Date: Saturday, 25 May
Time: 0900
Gear: Weight vests are limited but available. Athletes consider bringing your own
Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.
Registration: Sign-up with coaches at class
Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts)
Blue Ridge Fitness – CrossTraining
Warm-up
Coach led: (Snatch skill transfer)
Weightlifting
Mid-Hang Squat Snatch (5×3/Climbing)
E75: Starting at 50% and climbing to max complex
Strength
Overhead Squat (3×5/77.5%)
(10m)
Conditioning
Box Jump On-Over (AMRAP – Reps)
ME Reps (For Time)
Rx: 24/20″
*Time cap determined by athletes Week 5 performance.