THU18MAY2017

groupMurph16Memorial Day 2017

As we have in the past, we will complete MURPH on Memorial Day. If you want to support the Foundation and receive your shirt before Memorial Day, the deadline to register is Friday. Registration is not required to participate, but it is appreciated. Check out CrossFit Wylie’s Murph page for all of the details!

WOD

Mobility
2 min Box Shoulder Stretch
2 min Couch Stretch
2 min Calf Smash
2 min Calf Stretch

Warmup/Skill
3-5 Minutes of Double Under Technique
3-5 Minutes to Accumulate 40 Perfect Air Squats
3-5 Minutes of Hollow/Arch Tech for PU, T2B, or MU

Conditioning
AMRAP in 9 minutes, in 30ft increments (60ft is down + back):
60ft Walking Prisoner Lunge
60ft Bear Crawl
60ft Side Shuffle
60ft Burpee Broad Jump

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