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Friday May 25th

24
May

Friday May 25th

Ashley on the bike at Boulder CrossFit

NEWS:

Calling all Athletes of Boulder CrossFit,

Our annual Memorial Day tradition at Boulder CrossFit is now less than a week away! Many of you have already committed to joining us for the “Murph” challenge, and for those of you on the fence…well what are you waiting for! This is an epic Hero WOD honoring fallen Navy SEAL, LT Michael P Murphy. Start your Memorial Day off right by getting your sweat on and testing your physical and mental toughness at your favorite CrossFit box in Boulder!

Here are the details:

Who: Open to ALL Boulder CrossFit Members, their friends and families and anyone who wants to join the party!

Ready, set Murph at Boulder CrossFit

What: The “Murph” challenge:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Scaling Options:

1/2 Murph, 3/4 Murph, hour time cap, whatever! Just show up and give it your best!

Where: Boulder CrossFit: 2480 49th Street Boulder, CO 80301

Why: To honor those who defend our beautiful country and to donate to the “Oscar Mike” foundation. We are asking for a $5 to $10 per athlete donation to go to a good cause. 

What Else: After party! Stay after and join us for breakfast in “the lounge” immediately following the workout. Boulder CrossFit will provide the recovery drinks, coffee, eggs and oatmeal, please feel free to bring any additional side dishes to share!

When: THIS MONDAY, May 28th, Memorial Day – Doors Open at 8:30am, the brief/then workout will start at 9:00am.

But what if….: We know many of you will be doing the Boulder Boulder.  When you are finished, stop by to say hi and cheer on your fellow athletes and enjoy the after party!

We hope to see you there!  Be sure to put your name down on the white board at the gym so we know you are coming and can plan accordingly!

WOD:

strength:

EMOM 10 = 2 back squats @ 65% of your 1 rm. Think “slow down, power up!”

cash out:

back squats – 1 set at 50% of the weight just used for max unbroken reps (1 minute cap)

conditioning:

“Fire Ants”

4 min amrap of:

12 *ohmbsu 20/14/10#, 20″ box

24 double unders

*over head medicine ball step ups

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