STRENGTH : 15 MIN of...

SKILL WORK!  [NO Barbell] 

WOD : For Time!

- 50 DEADLIFTS

- 200m Farmer Carry (90/70) 

- 40 POWER CLEANS

- 200m Farmer Carry (90/70) 

- 30 S2OH

- 200m Farmer Carry (90/70)

- 20 SQUAT CLEANS

 - 200m Farmer Carry (90/70)

- 10 SNATCHES

 - 200m Farmer Carry (90/70)

Rx (95/65) Rx+ (115/75) RTG (135/95) 

Farmer Carry with 2x 45/35 lb Plates

WOD : "Camel Run" 25-MIN AMRAP

- 6 Box Jumps (30/24)

- 2 OHS (135/95) +(155/105)

- 100m RUN

- M.E. HSPU

- REST 1 MIN

Score = Total HSPU

WOD : "STU" - 26 Rounds For Time!

- 6 WB Shots (20/14)

- 1  Power Snatch (135/95) +(155/105)

- 16 Prisoner Lunges

Then STRENGTH :

5 MIN Immediately after WOD

Choose your own GYMNASTY...

- 25 MU Transitions (NO dip out)

- 50 C2B

- 75 Ring Dips (or 50 STRICT)

STRENGTH : U/B K2E Ladder

( 8 MIN To Complete )

9-12-15-18-21-18-15-12-9

WOD : 'DT' 5 Rounds For Time!

(15-MIN Time Cap)

- 12 DEADLIFTS

-  9 HANG POWER CLEANS

-  6 PUSH JERKS

Scaled (135/95)

Rx (155/105)

Rx+ (185/125)

Over the last several years, "Murph" has become a Memorial Day tradition. CrossFitters across the world perform this grueling hero WOD to honor the men and women of our armed forces who paid the ultimate sacrifice.

"Murph" was named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. Performing this hero WOD, like all others, is a symbolic gesture of respect for our fallen soldiers who fight to defend our freedom.

This WOD was created by Murphy himself and was originally named "Body Armor", hence the 20 lb vest commonly used during this workout. If you have one, use it!  (:

This is an open invite to everyone in the community...  Whether you CrossFit or not...  Please join us at RCF on Monday for some Burgers, Beers, and Fitness!  💚

https://www.facebook.com/events/942331425882653/