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8-10am: MURPH 2024!

CrossFit: Main- (if someone cannot make it Saturday for Murph, today is a makeup day to complete Murph!) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit Main ‘DT’5 rounds for time:12 deadlifts9 hang power clean6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PPLvl5: 135/95Lvl4: 115/80Lvl3: 95/65Lvl2: 75/55Lvl1: 65/45

CrossFit: Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over

CrossFit Main Run max distance in 40 min*goal is steady state pace so that your speed out can be matched to your speed back to the gym.**scale to bike for 40 min if you cannot run, with a goal of the same pace the first 20 min, as the 2nd 20 min. options:Lvl6/5: (20 min

CrossFit: E5 min x 30 min (6 sets)5 strict pull-ups- as difficult as possible if it’s OKwith least assistance or most weight10 push-ups – as difficult as possible with least assistance or most weight15 back squats ~ 50-60% of 1rm

Rest/Recover

Open Gym: 8am – 10am

CrossFit Main strength E2:30MOM x 12:30 minBack Squatdirectly into: 5 jump tall box jumps 0: 3x BS @40%5x BJ2:30 3x BS @ 50% 5x BJ5: 3x BS @ 60%5x BJ7:30: 3x BS @ 70%5x BJ10: 3x BS @ 80%5x BJ12:30: AMRAP reps BS @ 90%

CrossFit AMRAP 20 min:options:A. 2 pullup, 4 pushup, 6 squatB. 5 pullup, 10 pushup, 15 squatC. 10 pullup, 20 pushup, 30 squatD. 15 pullup, 30 push up, 40 squat*choose your option and stick it out for 20 min! scale how you have been for Murph prep, add weight vest if you have been wearing it!