Wow, May is already here. Summer is just around the corner. Time to start thinking about “MURPH”.
This year Stand Firm CrossFit is going to be part of the Murphy Challenge.
I will tell you more about it during the month.
Click on this link to learn more as well….http://themurphchallenge.com/about-the-event/
Warm-up: 2 Rounds of Row 500m, 15 Wallball, 16 Shoulder Touches. Dynamic Stretch
Stength: Split Jerks
60% 4×1 70% 4×1 75% 4×1 80% 4×1
WOD: KAREN
For Time:
150 Wallball 20/14
Icing: Muscle Up progression work. 15 MU if you have them.