Saturday, May 24th
9 – 11 AM at CrossFit OIB
Our annual Memorial Day Murph workout and fundraiser will benefit the Sua Sponte Foundation.
The Sua Sponte Foundation is a registered 501c3 charity created to serve the warriors and the families of the 1st Ranger Battalion.
Coach KC and teammate Chris Jernigan are once again training for the Endeavor Team Challenge as “Team Fernandez” to raise funds in support of the Sua Sponte Foundation.
$30 donation includes a Team Fernandez T-shirt (while supplies last)
$20 suggested donation (does not include T-shirt)
*This is a FREE workout but any donation is greatly appreciated.*
Bring a friend for the Memorial Day FUN!
The Workout:
Full – Half – Individual Or Team Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*scale as needed*
Fitness
A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Single Arm Kettlebell or Dumbbell Press x 6-8 reps each arm
Rest 60 seconds
B. For time:
1000 Meter Row
20 Dumbbell Ground to Overhead
20 Burpees
20 Goblet Squats
AIM
A. Take 12-15 minutes and build to today’s 1RM Clean and Jerk
B. For time:
1000 Meter Row
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)
SPORT
A. Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm
B. Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
CROSSFIT MOMS
Advanced
5 rounds
500m row
10 thrusters #65
Intermediate
4 rounds
500m row
10 thrusters #45
Beginner
3 rounds
500m row
10 thrusters #15-25