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

Strength

Deadlift (5 x 10)

Rest 2-3 minutes between sets

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