ST Patty’s Day Murph – CFS

Mar 20th, 2016

Category: CrossFit

ST Patty’s Day Murph – CFS

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Classes at 8 and 830 only.  We will shut down the box before the Mayhem that is the St Patty’s Day parade hits South Boston.  Come by for the WOD and stay for some social WODing afterward.

WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 800m Runs, 30 pull-ups, 60 push-ups,90 squats

Strength Schedule
Monday – Front Squat
Wednesday – Snatch
Thursday – Strict Press + Push Press
Friday -Benchmark: Open WOD 16.5 – TBA!

At Home WOD
2 Rounds
Max Consecutive Hollow Rocks
Rest 1 Minute
Max Consecutive Push Ups
Rest 1 Minute
Max Air Squats in 3 Minutes
Rest 1 Minute

Scroll to Bottom Of Page for More “Travel WODs”

DISCUSSION 1 Comments

  1. Alec 03/20/2016 at 8:26 pm

    35:56 Rx with vest. 6th consecutive St. Patty’s day Murph I think. Those eggs and bacon wrapped dates afterwards sure hit the spot!