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.)
