Motivational Quote of the Week.
We are 4 days away from “MURPH”. This will be our 4th year to take part in completing the Hero WOD that most Crossfit Affiliates around the world do on Memorial Day weekend. We have in the past tried to raise a little money for a good cause that supports our men and women in uniform. We are asking but not requiring that you make a donation to “Train to Transition”, (T3) if you are going to take part next Saturday. We have a Stand Firm CrossFit team page, (click HERE), that you can donate through. If you don’t want to use a credit card we can collect your donation at the box and then write a check through Stand Firm CrossFit.
Last year we had 42 people complete “MURPH”. Most of us will scale the movements to some degree. This is all about paying our repects to the men and women that served this country and paid the ultimate price. the 1st time I saw the workout “MURPH”, I said to myself, “no way…humans can’t do that, that is crazy!!!” Well, guess what, humans can do that and I have done it 4 times myself, and each time I do, I become a little more appreciative of our service men and women.
Please make plans to join us on Saturday morning the 27th. We will run two flights, 1st group at 8:00 am and a second group at 9:30 am. Afterwards we will have the grill on for a BBQ. Bring some meat and drink…….kick back and relax after a great WOD.
Warm-up, (15min): Row 5 min. Dynamic Stretch
Strength, (15 min.): Strict Press
6/50 4/60 2/70 6/55 4/65 2/75 6/60 4/70 2/80
WOD: 2131
For Time:
21 Thrusters 115/85
31 KB Swings 55/35
21 Hang Clean 115/85
31 GHD Sit-ups
21 Hang Snatch 95/65
31 HSPU
Start where you want, but stay in order.
Icing: Puppy Dog 2 min. Saddle 2 min. Seated Forward Fold 2 min.