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Monday, May 9th, 2022 WOD

This Week's Programming

  • Tue: Front Squat

  • Wed: Clean & Jerk

  • Thu: Long Murph-Prep

  • Fri: Unplanned Open Programming

KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


KSCF Members' feeling about Murph

Strength


Push Press


Every 90 seconds for 9 mins

10-5-3-3-2-2


*Start first set at 60% 1 RM


WOD


Complete 4 rounds

400 m Run

20 DB Alt Lunges

20 DB Floor Press

10 Ring Rows

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

Time Cap: 18 mins

*Wear vest if you plan to during "Murph”

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