100 G2OH-100 m Sprint/CF Kids JV & Varsity/Open Gym/Yoga

[youtube http://www.youtube.com/watch?v=UGT2rLyURFs?rel=0&w=560&h=315] [youtube http://www.youtube.com/watch?v=JVRTnKUgARA?rel=0&w=560&h=315]

Wednesday May 14, 2014

CF Kids: JV (6-12 years) 4:10-4:45pm Varsity (13-17 years) 5:00-6:00pm

Open Gym: 6:00-8:00pm

Yoga: 8:00-9:00pm

***Reminder*** The Murph Challenge is Monday May 26, Memorial Day.  We will open the Box at 9:00am for warm up and heat assignments.  First Heat will go at 10:00am.  Please sign up and make a donation to the LT Michael P. Murphy Memorial Scholarship Foundation.

We invite each and every one of you to register for the Murph Challenge, by clicking the link below.  When you register, you will not only be pledging to participate in the CrossFit Hero WOD 'Murph' (originally named 'Body Armor'), you will also be joining a unique group of Americans who pay tribute to Michael P. Murphy (SEAL), and donating to a prestigious organization founded by the Murphy family.

You may be asking yourself, “What makes The Murph Challenge different from the original fundraiser?” Well… let us explain!

Beginning on Memorial Day, each registrant will be asked to come back to TheMurphChallenge.com, and then submit their ‘MURPH’ time for a chance to compete in The Murph Challenge Invitational on June 28th, held in San Diego, CA. Starting May 26th, each registrant will have 2 weeks to submit their best time for approval. All times submitted will be displayed on a National leader board at TheMurphChallenge.com. From that board, the top 5 Men, and top 5 Women will be invited to San Diego, CA for The Murph Challenge FINAL. If you think that this is just another opportunity to run ‘MURPH’, think again. This final will test even the most elite of athletes who register here today! Are YOU up for the Challenge?

Click here for registration and details.  https://themurphchallenge.com/registration/

WOD 25 min Cap 100 G2OH 155/105/75 Every 3 min 100 m Run

Skill/Strength: Mobility Needs-Voodoo Floss, LAX ball, barbell

Warm Up: DROM 60 sec each GHD Sit Ups OHS with empty bar Push Ups Burpees Snatch Balance Band Mobility

5:00 Jim Rx 23:34 Beetle Rx 76 reps Chris M. Rx 23:59 Meghan 55/90 reps Matt C. 135/23:42 Terri 55/17:29 Ryan 135/23:07 Lucy 75/19:53

6:00 Victor 105/24:58 Dennis 155(no Run)/50 Katie Rx 50 reps Natalie 65/65 reps Dan B. 135/22:20 Jenny Rx 23:58 Vin 105/91 reps Mary Kay 25/17:59 Andy 25/17:59

7:00 Erin 55/67 Vic Rx 23:06

9:00 Bill 75/17:59 Eddie 115/17:45 John Mc 135/23:10 Bri Guy 75/86 reps Angie Mod/23:04 Dawn 55/97 reps

10:00 MKC  55/20:16 Caitlin 55/ 22:43 Cronin 115/ 19:42 Mike V. 75/20:52