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Components
Murph
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
190527 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
190527
Memorial day "Murph" classes at 7:30 and 9:30am only
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Metcon (Time)
Optional partner Murph
800 meter run (both partners run together)
100 Pull-ups
200 Push-ups
300 Air Squats
800 meter run (both partners run together)
*share reps as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 27, 2019
Male Clients
1
Dan
Stewart
6:00 AM WOD
37:43
W/Vest. Thanks to all those who died for us!!!
2
Matt
Clifford
9:30 AM WOD
56:52
st. pulls, no vest, 50, 100, 300, 100, 50
3
James
Bennett
6:00 AM WOD
1:06:27
20# vest
4
Kody
Wilson
9:30 AM WOD
53:27
With plate carrier #14 2-4-6
Female Clients
1
Casee
Richmond
6:00 AM WOD
42:37
With vest. Everyone did awesome!!
2
Chantel
Robinson
9:30 AM WOD
58:18
no vest
2
Chantel
Robinson
6:00 AM WOD
58:18
3
Barbara
Cox
6:00 AM WOD
1:09:57
With vest
4
Ali
Miller
9:30 AM WOD
47:08
Knee push ups
5
Bergen
Meyer
4:30 PM WOD
52:15
75 Cals AB, 100 ring rows, 200 box push ups, 300 air squats, 75 C...
6
Natalie
McLaws
9:30 AM WOD
53:28
Knee push ups
7
Cherie
Santiago
9:30 AM WOD
57:28
100PU 100PU 100SU 300 SQUATS
8
Dawn
Hansen
9:30 AM WOD
1:06:21
knees and band
9
Jocelyn
Sackett
9:30 AM WOD
1:12:41
All movements RX/no vest
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