5/26/2022
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
Mobility
Puppy Dog
Twisted Cross
Seal
Downward Dog
Lizard
Seated Forward Fold
Frog
Metcon
Option 1
Metcon (Distance)
Bike Erg
10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-
8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-
6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-
4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
Time: 46 Min
Metcon
Option 2
Metcon (AMRAP – Rounds)
EMOM 28
1: 12/9 Cal Assault/Echo
2: 10 Lateral Burpee Box Jump Overs (24/20)
3: 14/11 Cal Row
4: 60 Double Unders
Metcon
Option 3
Metcon (Time)
5 RDS
15 Burpees to Bar
400m Run
15 Burpees to Bar
rest 3:00 between sets
10 RDS
200m
rest 30 seconds between sets
