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:
Endurance:
1 Mile Run
MetCon:
For Time:
50 Deadlifts (225/155#)
50 Situps
50 Wallballs (20/14#) (10/9′)
50 Toes to Bar
Mobility:
Banded on the Pullup Bar:
Shoulder Sequence
Bully Stretch
Elbow Stretch
Wrist Stretch
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
50 Deadlifts (185/125#)
50 Situps
50 Wallballs (20/14#) (10/9′)
50 Knees to Elbows
Brass:
For Time:
40 Deadlifts (155-135/105-95#)
40 Situps
40 Wallballs (20/14#) (10/8′)
50 Hanging Leg Raises
Bronze:
Endurance:
1/2 Mile Run
MetCon:
For Time:
35 Deadlifts (115-95/75-65#)
35 Situps
35 Wallballs (14/10#) (9/8′)
35 Lying Leg Raises