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

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

(6m)

200m Run (Buy-in)

With remaining time: AMRAP

10 WallBall Shots 20/14#

6 MB Stepup

Rest: (2m)
Rx+: Vest/RuK 20/14#