Tuesday 5/18/21

CORRECTED Murph Registration Form

There were several errors with the original form sent out. Please re-submit your request following the link below. We will be running heats of Murph on Saturday 5/29 beginning at 8:00am.SUBMIT REQUEST HERE

Best WOD of the Week Off Premise

This Saturday we will be running one big class on the green at the Fort on Route 15 at 9:00am. Our gym will be occupied with the CF Level 2 Course. Keep in mind there will be no building access before or after class, so please come prepared.

The Board

The Mobility

Barbell or Foam Roll Quad Smash

The Warm-Up

Using the meter marks in the parking lot (every line is 5m). Work back and fourth doing the movements.

• Hip Mob Out/In
• TTH= Toe Touch High
• TTL= Toe Touch Low

The Strength

• Sumo Deadlift
• Step-Ups - drive up with the foot on the box rather than pushing off the one on the floor
• Run

The WOD

You will have 2 scores for this WOD. You will spend 6 minutes doing 1 AMRAP, then 3 minutes to swap equipment and transition, then spend 6 minutes in the final AMRAP.WOD #1

• Box Jump Over
• Kettlebell Swing
• Ab Mat Sit-Up (AMSU)

WOD #2

• 150m Run = Loop
• Sumo Deadlift
• Ab Mat Sit-Ups

The Finisher

https://youtu.be/qDRyYfNKrS0