HAPPY BIRTHDAY KIM “MURPH”y 9/25/61 Age 58
skill
58 Bicycles
58 Vertical Scissors
WOD
58 High Knees
58 monkey Jumps
then,
”mini Almost “MURPH” like”!!!
Run 1 Lap
10 Bent Over Rows (95/135)
20 Push Presses (95/135)
30 Back Squats (95/135)
Run 1 Lap
For Time 58 min Time Cap!!!
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!