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

Squat Clean (5×3/Climbing)

E105s: Starting at 50% and climbing to max complex

Strength

Front Squat (3×5/MW%)

(10m)

Work up to max weight @ 3×5

Conditioning

MB Chest Slam (Time)

For Time:

(Athletes individual time will be based off Week 7 effort. Athletes without a Wk7 time will perform 100 reps for time)