Training Log

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300 Squats RX+ 20/14lb Weight Vest 1 Mile Run RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as needed** “MURPH” Saturday, May 24: 9am All other classes cancelled; we […]

15 minutes of instruction, skill work and practice on Bar Muscle-Ups CrossFit Age Group SemiFinals Event 1 2025 10min AMRAP: 1 Clean 1 Bar Muscle-Up *After completing a round, Add 1 rep to each movement.* Ages 14-15 = 135/95lbs Ages 16-17; 35-54 = 185/125lbs Ages 55-59 = 155/105 Ages 60-64 = Rounds 1, 2, 3,

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k for Bike) Rest 5min from time cap WOD #2 For Time: (20min cap) 30 Alternating Deadlifts 30 Alternating Over the Bar Burpees 20 Synchronized Hang Cleans 20 Synchronized Toes to

Strict Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% For Time: (20min cap) 400m Run/Row or 1k Bike 10 Strict Press 1 Rope Climb 15’ MRX 10’ Rest 2min 400m Run/Row or 1k Bike 15 Push Press 2 Rope Climbs

Hang Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 16min AMRAP: 8 Power Snatch 115/75 RX+155/105 MRX 95/65 48 Crossovers 8 Hang Snatch 16 Wallball Sit-ups 20/14lbs MRX 20/10lbs Core & Overhead Development 2×10 Weight Plate Overhead Lunge 55/45 45/35 35/25 2×10 WallBall Russian Twists

Back Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3 Rounds For Time: (21min cap) 400m Run/Row or 1k Bike 15 Pull-ups RX+ Chest to Bar MRX Ring Rows 15 Thrusters 95/65 RX+115/75 MRX 75/55lbs REST 2min after each round

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups *compare to May 19, 2024, May 7, 2023; June 14, 2020; July 25, 2019; Oct 22, 2017; Oct 9, 2016* Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75 Run 200m with a 45/35lb plate Overhead MRX 25/15 *compare to May 18, 2024, Nov 12, 2023; Nov 20, 2022; May 21, 2022; May 23, 2021; Nov 30, 2020* U.S.

Overhead Squats & Overhead Lunges (stationary) — E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats – 4 Overhead Lunges 1 Overhead Squat – 2 Overhead Lunges *16min total *Athletes can start with either* CrossFit Age Group SemiFinals Event 4 2025 For Time: (7min cap) 150-foot

“Murph’s Madness” by DB For Time: (40min cap) Run 800m 2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m 1 Round of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 2 Rounds of: