Strength:
EMOTM 10:
Minutes 1-5: 3 Push Press @ RPE 8/9
Minutes 6-10: 5 Push Jerks @ same weight.

Conditioning:
For time:
Run 200m
10 snatches*, 135/95
Run 400m
20 burpee box jumps, 24/20
Run 600m
30 ring dips
Run 800m
40 kettlebell swings, 32/24

*Yes, these must be squat snatches

Strength:
Power clean, 7×2 (A)
Front squat, 5×2 (A)

Ab finisher:
3 rounds, AMRAP 1:
10 V-ups
10 supermans

HAPPY MEMORIAL DAY! The CrossFit Route 7 community would like to say thank you to all those that have sacrifice so much for this great country and our freedoms. Thank you for your service. 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,  we 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.

“MURPH” 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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

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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