WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Mon, May 17 2021 |  |
 | Mon, May 31, 2021 at 10:00am 'Murph' |
| Sat, Oct 16, 2021 at 9:00am Festivus Games Event Prep |
| Sat, May 14, 2022 at 9:00am Husky Hustle 5k - GET REGISTERED |
| Mon, May 23, 2022 at 4:00pm CrossFit.com Programming Begins |
| Mon, May 30, 2022 at 10:00am MURPH - Memorial Day |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
Murph Prep 4.1 - Volume Day(Check In) FOR TIME Run 1 Mile Then... Pull-Ups: 20-18-16-14-12-10 (Rest 0:30 between sets) Push-Ups: 17x 10 (Rest 0:30 between sets) Air Squats: 5 x 50 (Rest 0:30 between sets) Then... Run 1 Mile Substitute movements and scale volume as needed. ---------- VOLUME SCALING: 20% Reduction -Pull-ups: 16-14-12-10-8-6-4 -Push-ups: 17x 8 -Air Squats: 5 x 40 40% Reduction -Pull-ups: 14-12-10-8-6-4 -Push-ups: 17x 6 -Air Squats: 5 x 30 Run Distance - 1200m (3/4 mi) - 800m (1/2 mi)
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