Week Preview for 5/27/24

🔷 Murph! 8am only on Monday. There are plenty of ways to adjust the workout to get what you need for the day so sign in and we’ll see you early to start your day!

murph workout crossfit hero navy lieutenant michael murphy
Kicking off Memorial Day with Hero Workout “Murph” to honor the fallen.


Workout: “Murph” has Runs, Pull Ups, Push Ups, and Air Squats

Strength: Hang Power Clean
Workout: EMOM setup with Row/Run, Russian KB Swings, Hollow Rocks, and Jump Rope

Strength: Shoulder Press
Workout: Rowing, Walking Lunge, and Burpee

Strength: Deadlift
Workout: Hang Power Clean & Jerk, Toes-to-Bar

Strength: Overhead or Front Squat
Workout: Wall Ball and short Runs

Strength: Clean & Jerk (any style)
Workout: Strict Pull Up, Strict Handstand Push Up, and Box Jump Over

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