WOD
Complete the following for time:
30 Dumbbell Alt. Lunge Steps (M: 55 lbs, W: 35 lbs)
100 Double Unders
50 Wall Balls (M: 20 lbs, W: 14 lbs)
7 Rope Climbs
50 Wall Balls (M: 20 lbs, W: 14 lbs)
100 Double Unders
30 Dumbbell Alt. Lunge Steps (M: 55 lbs, W: 35 lbs)

Goal: Sub 15:00
Time Cap: 18:00

Cash Out
Jog 400m
Then,
– Couch Stretch 2 min/side
– Glute Stretch 2 min/side
– Smash/roll calves

STRENGTH
A. 4:00 Tabata of (8 intervals):
Sandbag Overhead Carry
Air Squats
Sandbag Shoulder-to-Shoulder
Box Jumps

B. Tag Team
1000m Yoke or Prowler push
*There will be 2 teams. As team 1 pushes the object , team 2 bear hug carries sandbags. As needed, the teams will tag each other out.

Important Schedule Changes/Dates for May
@ CrossFit Imperial Valley

Regionals Weekend
Friday, May 26 – Regular Schedule
Saturday, May 27CLOSED / Community Workout & Open Gym Canceled.

Memorial Day
Monday, May 29 – Memorial Day Murph / Heats starting at 8am. All other classes are canceled for this day.

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.