Someone last week pointed out that we are talking a lot about Murph. Yes, yes we are. On Memorial Day, we will be programming Murph for all to do. As the most famous Hero WOD of CrossFit, this is a big event for us each year. We have run more than 30 people at one time. This year, we are working on different ideas, one of which involves a 10:30am start with a cookout afterwards.
Murph consists of 2 one mile runs. Therefore, we need to start getting used to that distance. We don’t want it to be a shock in a month. Today is our first mile. We will show you on the map where you will be going.
CrossFit Alloy WOD for 4/26/2016:
1 Mile Run
50 Deadlifts (225/155#)
50 Wallballs (20/14#) (10/9′)
50 Toes to Bar
Banded on the Pullup Bar:
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