5/22/2022
Announcements
Attention!!! Murph this year will be on Saturday morning! Class times 7 and 8:30 and each capped at 35. Sign ups will be on Wodify and open 72 hours in advance as normal. Plan your workouts this week accordingly. You can’t expect to show up on Thursday and Friday and put max effort into lifting or wods and then have a PR performance on Saturday. For those of you that have not done a Murph yet it is a grueling test of physical and mental fortitude. We are giving you a 70 minute time cap to get as far as you can. With that being said, you do not have to perform as written. Like with all other wods you can, and should, scale as necessary. You will see so many different scales this weekend. From 1/4 Murph to 1/2 Murph, or less running with all the reps in the middle or vice versa, plan the workout in a way that suits your ability and fitness level.
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
15/12 Cal Row
20 Cossack Squat
6 DB OHS each arm
4 Inchworms
Mobility
Puppy Dog
Childs Pose L/C/R
Squat and Reach x 5
Pigeon
Saddle
Weightlifting
Every 90 Seconds
Overhead Squat (1 x 5 @ 50%)
Overhead Squat (3 x 5 @ 60%)
Overhead Squat (1 x 5 @ 50%)
Metcon
Metcon (Time)
5 RDS
100′ Back Rack Lunges or 30 reps (75/55)
20/15 Cal Row
