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
Thu: Front Squats
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
Clean
Complete the following complex for 3x1+1+1:
-1st Pull, Pull, Power Clean
Clean Deadlift:
-5x3 @ >100% of clean 1RM
WOD
"Close it"
21-15-9
Power Clean
Burpee Over Bar
Time Cap: 13 minutes
Rx: 185/115
L3: 155/105
L2: 135/95
L1: 115/75