5/23/2022

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

3:00 min echo/assault

+

3:00 row

Mobility

Band Shoulder

Pec Stretch

Childs Pose hands to back

1:00 Bottom of the squat

Weightlifting

Bamboo Bench Press (3 x 15-20)

Superset with 45-60 second ring plank hold

Accessory

Banded tricep extensions (100)

goal is unbroken set

Accessory

Banded pull apart (1 x 100)

goal is unbroken

Metcon

Metcon (Time)

3 RDS

20 Goblet Squats (53/35) RX+(70/53)

20 KBS

Rest 2 Min

3 RDS

25/20 Cal Bike Erg/Row/Ski

10 Burpee Pull Up