5/24/2022

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

Run 400

Walk Out Push Up 1-5

10 Leg Swings each direction

Mobility

Band Shoulder

Band Tricep

Lizard

Half Front Split

Butterfly

Metcon

Metcon (AMRAP – Rounds)

EMOM as long as possible

Minute 1: 10 Cal Echo/Assault or 14 Cal Bike Erg/Row/Ski

Mintue 2: 5 DB Thruster (2×30/20) RX+ (2×35/25)