5/25/2022
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
1:00 Row
10 SOTS Press
15 Med Ball Jumping Air Squats
Mobility
Band Shoulder
Childs Pose with hands to back
Twisted Cross
Seal
Squat and Reach x 5 each
Accessory
Band Assisted Strict Pull Ups 4 x 20
Accessory
OH DB Tricep Extension 4 x 15
Metcon
Deborah (AMRAP – Rounds and Reps)
ARMAP 12
10 Right Arm DB OHS (35/25) RX+(50/35)
5 Pull Ups (RX+BMU)
10 Left Arm DB OHS
15 T2B
