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.
Holiday Weekend Hours
Saturday, May 25
- Murph (8:30 AM–10:30 AM)
Sunday, May 26
- Regularly scheduled 9FIT at 8:30 AM and 9:30 AM
Memorial Day Monday, May 27
- 7:30 AM (all CF + 9FIT)
- 8:30 AM (all CF + 9FIT)
- 9:30 AM (all CF + 9FIT)
- Early close at 10:30 AM
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 3 +)
Last set perform max reps
Use last week 5 reps as a metric for this week
Metcon
Skill (Checkmark)
20 Minute EMOM:
Odd min | 5 front squats
Even min | 3 ring muscle-ups
Front Squats – no set weight for these; can build in weight as you go if you want to
L1: Scaling for strength development (see below)
L2: 3 RMU
L3: 5 RMU
Scaling:
support holds
bottom dip holds
eccentric dips
dips
jumping ring muscle ups