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First Mile Run for 4/26/2016

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

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  • Crimlaw says:

    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