Lt. Michael Murphy
Saturday May,27 we will be doing our 4th annual Murphy’s Challenge. This year we are teaming up with other boxes in Colorado to raise some funds for TRAIN to TRANSITION, (T3). This organization works with military vets who are transitioning from military service to civilian life, which can sometimes be a very difficult process. Skip Miller, the owner of Front Range CrossFit, a military veteran himself founded T3. Skip recognized that CrossFit can work wonders in this transition process. Please click HERE to visit our team page to learn more about T3 and make a donation. Click HERE to visit the TRAIN to TRANSITION website.
Warm-up, (15min): 2 rounds of Row 250 BBWU4S. Dynamic Stretch
Strength, (15 min.): Power Snatch / OHS / Squat Snatch
1 rep each EMOM for 10 min. Build to heavy.
WOD: DOUBLE WHAMMY
7 Min AMRAP
10 Wallball
10 Bar Dips
Rest 3 Min
7 Min AMRAP
10 OHS 95/65
30 Double Unders 2/1
Compare to: 7.31.15
Icing: Puppy Dog 1 min, 40 Hollow Rocks, Seated Cross shin 2 min. ES
Motivational Quote of the Week, “Great things never come from comfort zones.”