2022 Memorial Day "Murph" WOD
Monday, May 30th we will be holding the "Murph" workout as a group starting at 10 am. We will run multiple heats this morning so we can space out the box for the entire workout. You can show up whenever you'd like to do the WOD. We will run a group warm-up beginning at 10 am and those showing up later can warm-up as they see fit.
We celebrate Memorial Day in remembrance of those who have served for our freedom in the U.S.A. Bring you and your friends and we'll push ourselves through some minor physical suffering in honor of Michael Murphy and those who have served their lives for our freedom.
This Week's Programming
Fri: HS & Rope Climbing
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 .
Strength
Front Squat
3 sets of 4 @ 70%
2 sets of 3 @ 77%
*All 5 sets using a 3 or more second eccentric phase with no bounce out of the bottom
Then 3 sets of 1 rep @ >77%
WOD
"From the Coffin"
AMRAP 11 minutes
12 Alt. Front Rack Lunges (115/75)
10 Toes To Bar
30 Double Unders
L3: 95/65
L2: 75/55
L1: 55/35