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

Back Rack Reverse Lunge (5 x 8 per leg)

Perform all reps on one leg, take at least 30 sec rest between legs

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps of:

3:00 toes-to-bars

3:00 kettlebell swings (G/Y)

3:00 calorie row

Buy-In: 200m run at the start of each interval