Memorial Day “Murph” Signs Ups! We will have 2 classes on Memorial Day – 8AM and 8:30AM. Click on the links below to sing up for a class!
8AM Class: https://crossfit-scicoh.triib.com/ev…/memorial-day-murph-8am
8:30AM Class: https://crossfit-scicoh.triib.com/…/memorial-day-murph-830am
Midline/Squat Prep
3 Rounds
:40 Goblet Squat Hold
:30 Alternating Contralateral Dead bugs
7 Strict Pull Ups or 5 Pausing Ring Rows (5 sec pause at top)
5 Banded Good Mornings
5R/5L Bulgarian Split Squats
A
Superset
A. Tempo Back Squats 4×6 (33×1: 3 seconds on the way down, 3 seconds in the bottom, explode up, 1 second pause at top. Go as heavy as possible – 50% 1RM will get you close to the weight to move).
B. 4 x max ring muscle ups. If no ring muscle ups, 4 x max ring pull ups or banded pull ups
B
EMOM x 12
Min 1: 20 Wallballs (20/14)
Min 2: 15 Hollow Rocks
Min 3: 15/12 Cal Row
