CrossFit DNR is proud to host our 3rd annual Memorial Day Murph WOD on Saturday May 28th!
By registering this year, you are taking part in something that has grown into an amazing Memorial Day Tribute to a fallen American Hero. Since 2014 Forged.com has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation. There goal this year is to reach that same number, but in only half the time! In order for that goal to be met, they are really going to need your help!
Be sure to encourage your family and friends to take part in this annual tradition WITH you. Get outside. Start training. Do it together, and accomplish something great! Let’s see if we can rise to the occasion once again, and make 2016 our most successful year ever!
You are just one step away from becoming officially registered, and taking on the challenge! As a registrant, you will receive one of The Murph Challenge 2016 t-shirts or tank tops, and be able to compare your times to others throughout the world. Good luck and Thank you for honoring the service, life, sacrifice, and legacy of Michael P. Murphy by participating and registering in 2016.
Freedom WOD Classes
Loading Week One
Snatch 75-80% of 1RM
5 x 5
7 Hang Power Snatch 95/65
9 Push Ups
11 Sit Ups
Elite Competition Class
50 Clean and Jerks, 135/95 for time
Every minute on the minute, including the first minute, complete 5 C2B pull ups
2. Stamina Conditioning
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row