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 – Masters

Warm-up

3:00 min echo/assault

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 each round with 40 unbroken banded tricep extensions

Metcon

Metcon (Time)

3 RDS

20 Goblet Squats

20 KBS

*Rest 2 Min*

3 RDS

15/10 Cal Bike Erg/Row/Ski

10 Burpee Pull Up
18:00 cap