5/14/19

5/14/19

CrossFit Allegiance – CrossFit

Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect.

Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you would please join us. It started in 2014 in honor of Navy Lt. Michael Murphy, a SEAL who died in Afghanistan in 2005 in a battle with the Taliban.

Its a day to honor all the men and women who have fallen in the line of duty. The workout can be done with or without a weight vest or you can partner with someone.

Following the workout we will stay to grill and hangout. Please bring your family to join us. We will provide hot dogs, burgers and chicken. Please bring a side to share and something to drink, tents, chairs and coolers.

20 people per class
1st class 8:00am
2nd class 8:30am
3rd class 9:00am

Sign-ups are open

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May 27th 8:00am, 8:30am, 9:00am WOD then BBQ to follow.

Weightlifting

Back Squat

3 second pause at the bottom.

Set #1 – 58%

Set #2 – 60%

Set #3 – 62%

Set #4 – 64%

Set #5 – 66%

Set #6 – 68%

Set #7 – 70%

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 DU

Into 1 Round:

50/35 Cal Bike

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