Murph Challenge is next Monday 5/30. I strongly recommend everyone of us do it either RX, scaled, or with a partner. It will be fun and meaningful for Memorial day.
Memorial Day Murph WOD and BBQ
9:00 AM HEAT 1 (for those who like to beat the heat).
10:00 AM HEAT 2 (for those who like to sleep)
11:30 AM – Box Setup – There will be a 22′ Charcoal grill. BYOB and BYOM (Bring Your Own Beer / Bring Your Own Meat)
12:00PM – 2:00PM – EAT EAT EAT DRINK DRINK DRINK
Memorial Day Murph WOD and BBQ
9:00 AM HEAT 1 (for those who like to beat the heat).
10:00 AM HEAT 2 (for those who like to sleep)
11:30 AM – Box Setup – There will be a 22′ Charcoal grill. BYOB and BYOM (Bring Your Own Beer / Bring Your Own Meat)
12:00PM – 2:00PM – EAT EAT EAT DRINK DRINK DRINK
KeumGang
(10min)
Kicks & Strikes
Front kick – Jump front kick – Pop front kick combo
(10 min)
(10 min)
Metcon
Metcon (4 Rounds for reps)
Tabata (as teams of 2)
1. Front Kick (alternatre leg each time)
2. Jump front kick (R or L, you choose)
3. Pop front kick (alternate leg each time)
4. Push ups
1. Front Kick (alternatre leg each time)
2. Jump front kick (R or L, you choose)
3. Pop front kick (alternate leg each time)
4. Push ups
Each tabata has 8 rounds of 20 seconds on and 10 seconds off. Take turn with your partner each round. Individually keep tracking the reps for score.
Metcon (Time)
low plank hold challenge
Hold your low plank position as long as possible
CrossFit Juke Joint 