Tuesday 5.14 : Memorial Day Murph 2019

Have no fear, we ARE hosting “Murph” on Memorial Day Weekend like always. It will be the Saturday of that weekend (the 25th to be exact) so we don’t mess up your full holiday weekend.

There will be BBQ, hangout, drinking, games, the usual after as well. Plan on 930-1030 start times and BBQ until who knows when (I think we went to 3/4 last year).

CrossFit
Strength: Split Jerk
2-2-2-2-2, pause 3s in dip for both reps

WOD: 5 Rounds
5 Handstand Pushups
10 Hang Squat Clean 115/75
15 Cal AB/Row

S: Push-ups, 75/55
L1: Scaled HSPU or Clapping Push-ups, 95/65
Rx+: 7/5″ deficit HSPU, 135/95

Strong
Lift: Split Jerk
2-2-2-2-2 with 3s pause in dip both reps

Accessory: Bench Press
3-3-3-3-3

WOD: 5 Rounds
10 Clapping Pushups
10 Hang Squat Clean 115/75
15 Cal AB/Row

The Program
1. Strength and WOD

2. E2M for 6 Rounds
5 Muscle Ups
40 Double Unders

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