Wednesday, May 1st

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At CrossFit South City we have a tradition of supporting The Murph Challenge by completing “Murph” the workout on Memorial Day.
“Murph” is scale-able to all fitness levels. Classes will promptly start at 8, 9 and 10am on Monday, March 27th. Please come at least 15 minutes before your start time to warm-up. We will start BBQing after classes from 11-1pm. Feel free to bring an appetizer or anything you would like to put on the grill.
Sign-up through our online scheduler Triib. If you are bringing a friend, be sure to email us to RSVP. We are allowing 14 people per class. If needed we will add an 11 am class.
Warm-up/5Min AMRAP
10 Jump Squats
10 Lateral Lunges (5 each leg)
10 Banded Latpulldowns
10 Bird Dogs
Strength
7×3 Pause Front Squat @ 65-70%
* 2-sec pause at bottom of each rep
WOD
12 Min AMRAP:
60 DU’s/ 180 Singles
15 T2B/K2E
15 DB Squats (50/35)