24 May 2018

ANNUAL MEMORIAL DAY MURPH + BBQ:

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.  We will bringing in Sweet Fire Donna’s BBQ for post WOD.  We ordered a bunch of Pulled Pork, Chicken and Brisket and invite you to bring a side dish or dessert to share with the group.  We will also have the grill running and invite you to bring some meat to throw on the grill.  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.

MURPH HEAT SCHEDULE

 

SKILL: 

Spend 10 Minutes Working on Rope Climb Technique

 

WOD: 

4 RFT:
400m Run
40 Air Squats (A: 20 Alternating Pistols)
3 Rope Climbs (A: 2 Legless Rope Climbs)
Scale for Rope Climbs = 3 x 1 Rope Pull with feet locking out; S2: 5 Rope Walks

Time Cap:  28 Minutes

 

CORE: 

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Second Hollow Hold

**Rest :30-:60 between rounds