WOD
Workout 1:
Deadlift 3 Reps

*Use the heaviest weight you can for each set.
*Rest as needed between sets.
*Build to a tough set of 3 in 15 minutes

Workout 2:
Complete the following for time:
30-20-10 Deadlift (M: 225 lbs, W: 155 lbs)
90-60-30 Double Unders

Goal: Sub 7:00
Time Cap: 9:00

Cash Out
Pigeon stretch 2:00 / side

STRENGTH
A. Shoulder Press
3-3-3-3-3

B. 5 rounds of:
Max Active Hang Hold
30 sec rest
Max Banded Plank Hold
30 sec rest

C. Complete 3 Rounds of 21’s with
DBs

Schedule Changes for THIS Weekend
@ CrossFit Imperial Valley

REGIONALS WEEKEND
Saturday, May 27th: CLOSED
/ Free Community Workout & Open Gym have been canceled.

MEMORIAL DAY ‘MURPH’
Monday, May 29th: Heat 1 starts at 7am followed by Heat 2 at 8am. / ALL other classes have been canceled.

Memorial Day Murph
Monday, May 29th, 2017
@ CrossFit Imperial Valley

“The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

Over the last three years, Forged® has raised nearly $800,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2016, now providing the opportunity to award 22 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on 05.29.17. We invite YOU to join countless other Americans, and register for The Murph Challenge 2017 today by clicking the link below!

Once 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 LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge?”  – www.themurphchallenge.com

REGISTER HERE

This year, different than previous years, we will run multiple heats for Murph. There is a sign up sheet at the front desk, please sign up so we can get a head count for how many would like to participate. Bring family, friends and/or coworkers to participate! The Murph Challenge can be scaled for beginners, completed in teams or as individuals.

If you would like to donate & receive a shirt, click the register here link above.