Rest day or make-up day
Monday, May 27
Workout
“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
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Schedule Reminder: Memorial Day
There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.
Sunday, May 26
Workout
For time:
21/18 cal echo bike
9 D-ball over-the-shoulder (100/70 lb)*
15/12 cal echo bike
6 D-ball over-the-shoulder
9/7 cal echo bike
3 D-ball over-the-shoulder
*CrossFit Santa Cruz version of a CrossFit.com workout.
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Schedule Reminder: Memorial Day
There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.
If you plan to do Murph and have your own weight vest, please bring it!
Saturday, May 25
Workout
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
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Schedule Reminder: Memorial Day
There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.
Friday, May 24
Thursday, May 23
Workout
As many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb
♀ 125 lb, 15 feet
♂ 185 lb, 15 feet
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Memorial Day Schedule
Monday, May 27 is Memorial Day. We will run a limited schedule with classes at 8:00 and 9:15 a.m. Please sign up in advance on Pike13.
The workout will be Murph with versions appropriate for all levels. Hope to see you there!
Wednesday, May 22
Workout
5 sets for max reps:
On a 3-minute clock, complete:
400/500m row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
__________
Memorial Day Schedule
Monday, May 27 is Memorial Day. We will run a limited schedule that day with classes at 8:00 and 9:15 a.m. Please sign up in advance on Pike13.
We’ll be running Murph as the workout of the day with versions appropriate for all levels. Hope to see you there!
