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: (Clean skill transfer)

Weightlifting

Low-Hang Squat Clean (5×3/Climbing)

E90s: Starting at 50% and climbing to max complex

Strength

Front Squat (3×5/80%)

(10m)

Conditioning

MB Chest Slam (Time)

100 Reps