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 bike sprint
Minute 2 | :30 sec max devils press 35/20
Minute 3 | :30 sec handstand or headstand hold variation
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
Metcon (Time)
For time:
50-40-30
Wall-ball shots
5-4-3
Ring Muscle Ups