23 May 2018
ANNUAL MEMORIAL DAY MURPH + BBQ:
Just a friendly reminder that we will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on Monday, 28 May (Memorial Day). The heat registration form is below via the link. After the workout we will have the grill running and invite you to bring some meat to throw on the grill or a dish or beverage to share. We will also be holding our Prize raffle for the Murph Prep Challenge that day as well. This is our 8th year running this event and we look forward to spending the day with our amazing CrossFit Kingstowne Family and honoring the fallen.
BODY BUILDING DAY
1) Barbell Bench Press: 4 x 4-6 Reps
Then…3 Rounds
2a) DB Bench Press: 6-8 Reps
2b) Strict Pull Up: 8-12 Reps
** Rest 15 seconds between movements
** Rest 1 Minute between Sets
3) Deadlift: 4 x 4-6 Reps
Then…3 Rounds
3a)Seated DB Press: 8-12 Reps
3b) Weighted Walking Lunge x 12/ea
** Rest 15 seconds between movements
** Rest 1 Minute between Sets
Then…
100 light Chest Fly (Band or light DB)
50 Bulgarian Split Squats ea/leg (No Weight)
100 Banded Bicep Curls
100 Banded Tricep Push Downs
** Minimal Rest between sets, can go in any order as long as all reps are complete before moving to next exercise
