J.D. and Brad are just two of the many new joins we have had at CrossFit Troy in the past month. Here they are anxiously waiting to learn what their WOD is going to be.
Announcement: On Monday May 25th there will only be one class for Memorial Day. This class will be at Noon. Please spread the word.
WOD
Memorial Day Special
"Murph" (Back by popular demand)
Run 1 • 1/2 • 1/4 Mile
100 • 50 • 25 Pullups
200 • 100 • 50 Pushups
300 • 150 • 75 Squats
Run 1 • 1/2 • 1/4 Mile
Break the pull ups, push ups, and squats up as needed.
Cool Down
Rest and give yourself a pat on the back for finishing Murph alive.
Advanced • Intermediate • Foundational
Scale to capabilities
Be ready for this workout to take you over the usual hour long class...And if you haven't done Murph yet buckle up because it's one wild ride!!!
Posted by: Graham Spagnola | May 24, 2009 at 05:34 PM
YES, its here
Posted by: Riley | May 25, 2009 at 04:12 AM
It was a great day for Murph! I like working out at noon and wish I could do it more often. I'm happy to finally get a full Murph under my belt! What an appropriate workout to do on Memorial Day!
Posted by: Sandy | May 25, 2009 at 05:03 PM