RCFBC 2 Annual “Murph” event is this Saturday and there is still plenty of time to register as an individual or as a team.  Follow the link below, and ask a coach if you have any questions.  Hope to see you there for this great cause!

 http://reebokcrossfitbarecove.com/rcfbc-murph-event/

Warm Up

Squat Circle – all athletes will simultaneously hold the bottom of an active squat for 30 seconds working on PERFECT positioning. Rest for 30 seconds and repeat for a total of 4 rounds.

Coach’s Choice for remainder of warmup

Skill
Squat

WOD
A. 10 min Mobility

B.  “Murph Prep”
20 min AMRAP
200m Sprint
1 Round
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
200m Sprint
2 Rounds
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
200m Sprint
3 Rounds
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
….keep increasing rounds after every sprint

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Travel WOD
“Murph Prep”
20 min AMRAP
200m Sprint
1 Round
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
200m Sprint
2 Rounds
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
200m Sprint
3 Rounds
5 Push Ups
5 Pull Ups
5 Push Ups
15 Squats
….keep increasing rounds after every sprint

(If you do not have pull ups access, complete 5 supermans-hollow body.)