Programming for Week of 3/1/2020


Has anyone heard of the workout “Murph”? It’s a famous CrossFit benchmark done every memorial day in honor of fallen soldiers. It’s a BEAST:

1 mile run, 100 pull ups, 200 push ups, 300 Squats, run 1 mile.

Memorial day seems like it's far away, but it’s coming fast! GOOD NEWS we want to make a plan for anyone who wants to try this, or wants to improve their Murph time. Coach Jeff has come up with a plan that will be twice a week, and will be written on the fitness calendar.

It starts very light, and runs every Sunday. ANYONE CAN DO THIS! And you can hop in and out anytime. Jeff will be going over in detail Next Sunday during our skills time, with a small run kick off.

This is a deload week for the extra work, we’ve got some good skills and wods in here for class. NO 30 MIN BURPEE WOD THANK GOODNESS.

As always any questions or help on fitness, ask a coach. That's why we live!

Ok your week!


Back Squats tempo, wallballs, DB snatches.


Clean and jerk complex, Clean and jerk, toes to bar


Row, dubs, bike


Overhead squat, Sumo DL High Pull, Chest to bar Pull ups


Bike, burpee box jumps, shuttles


Bike, Power snatch, rope climbs


Lunges, power cleans

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