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

Metcon

Metcon (Time)

For time:

800-m run

36 dumbbell front rack lunges

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run
L2: 35/20

L3: 50/35

Use two DBs