AWESOME Murph (Memorial) Day! Personal Bests and 1 under 40 mins! WHOOT WHOOT!!! The same young man celebrating his birthday. Happy 35th bday SHAWN, 5/26/91! Warm up 3 mins cardio Michael Phelps - - - - - - Together: 4 min AMRAP 4 KB Swings 4 KB High Pulls 2 Broad jumps then, Abstraction PVC Shoulder Presses 3x8 B-Day WOD - 5/26/91 age 35 5 Rounds of 7 Deadlifts (175/275) 7 KB Goblet Squats (35/53) Then, 35 Devil Dogs (35/50)

COME JOIN US FOR MURPH!!! Have a refreshment or two on us— no charge!!! MEMORIAL DAY - 9am (8:45 arrival) And 10:15am.Bring, family, friends any Ú all -No Charge!!! Congrats to Alexis and Lindsay for crushing the Mudder!!! What Murph Means: Every Memorial Day, something unique happens inside CrossFit affiliates around the world. People gather with a mission. Tape their hands. Lace up their shoes. Write names on whiteboards. And together, they take on Murph. For some, it’s t

MURPH TOMORROW- 9:00 (try to arrive at 8:45)! 10:15 (try to arrive at 10:00)! WOD 1 (very active rest if “Murphin”)! 17 min AMRAP of: 1 lap Light Dumbell carry—mix it up 8 Bent Over Rows(bar only) 7 Floor wipers with Press (bar only) 6 strict presses (bar only) 5 Hanging knee ups 4 Inch Worms WOD 2 - more aggressive 16 min AMRAP 6 Push Presses (75/115) 6 Bent Over Rows ((75/115) 6 Floor Wipers w/ Press (75/115) 6 Toes to Bar

ATTENTION: Memorial Day 2 classes, first class try to be there by 8:45, second class was started at 10:15. The classes will be open to anyone from any walk of Life, bring your friends family grandparents doesn’t matter, dogs, and there will be no charge.!!! Ha, let’s go!! Saturday, it was suggested to have option WID (by the brains of this organization coach Cass!!! one will be geared toward people that are doing Murph and the other one be geared toward people wanna work out

Warm up —beginning 10 mins into classs 30 Jump jacks 20 Ts 30 pogos 20 Lunges 30 Flutters 20 Bugz 30 Bicycles 20 Hollow Ricks 3 min AMRAP OF 5 Mountain Climbers 10 Lateral bar hops 15 High Knees PVC 10 BAR Snatch Balances Clean Progression WOD 10 Rounds of: 4 Power Cleans (95/135). Rx+=(115/155) 3 Pendlay Rows 2 Devil Dogz (35/50) 1 Wall Walk

OLYMPIC LIFTS and POWER -7 pm LETS GO! Warm Up Runners warm up Michael Phelps 3 Rounds of: :30 Air Squats :30 Push ups Run 1 lap Then, 1 min Bar Hang 1 min Dying Bugs PVC 4x6 Bent Over Rows WOD 16 min AMRAP of 2, 4, 6, … of Thrusters Box Jumps

WRm up WOD TABATA DEAOLIFTS 1/2 Tabata push ups 1/2 Tabata KB Swings 1 min air squats 1 min rest 1/2 Tabata Deadlifts 1/2 Tabata Push ups TABATA KB SWINGS