CrossFit Route 7 » Saturday, May 23, 2015
Call Us: (571) 318-9427

Saturday, May 23, 2015

Athletes get ready for Memorial Day “Murph” and showing our appreciation for those who gave everything. Monday, 25, 2015 we will be running 2 classes at 10 am and 12 pm .  We will be closing the doors ~2 pm, so if you needed a little more we will be there for you. Bring a friend, will not be taking drop-in fees, but would like to take donations for our Memorial Day Murph partners No Greater Sacrifice who will be onsite to talk about their mission and push you through this awesome WOD.

Memorial Day Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*Compare to 5/26/2014

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Strength:
Overhead Squat
Work to heavy triple (from the rack)
Metcon:
21-15-9
Power Snatch 115/75, OHS 115/75
Finisher:
Weighted planks 4×1:00 (rest 2:00)

 

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