Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

• Doors open for check-in at 8:30 AM
• Event starts at 9:00 AM
• Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Skill (AMRAP – Reps)

EMOM 12:

Minute 1 | :30 calorie echo bike sprint

Minute 2 | :30 sec handstand or headstand hold variation
Handstand Variations

Pike on box

Single leg pike on box

Facing away from wall

Wall facing

Japanese HS (wide grip)

Close grip HS

Single arm HS

Tuck HS

Straddle HS

Freestanding HS

HS on parallettes

Metcon

Metcon (AMRAP – Reps)

5 rounds for max reps:

:30 row

:30 push-ups

Rest 2:00
Score is total calories and push-up reps.

All out sprint unbroken for each :30 period

L3: can be done with vest