10:00 to find a heavy 5 rep Back Squat

*Use the heaviest weight you can for each set.
* Rest as needed between sets.
Complete the following for time:
50 Pistols
5 Legless Rope Climbs
35 Pistols
3 Legless Rope Climbs
20 Pistols
1 Legless Rope Climb

*Perform rep scheme for pistols how ever you’d like.

Goal: Sub 8:00
Time Cap 10:00

Cash Out:
– Calf roll 2 minutes per side
– Adductor roll 2 mintues per side

A. 200ft of:
KB Overhead Walking lunges
KB Front Walking lunges
KB Walking lunges

B. Complete 5 rounds of:
1:00 Prone GHD hold
30 sec rest
1:00 Supinated GHD hold
30 sec rest

C. Stretch
2:00 Couch Stretch
1:00 Upward dog
1:00 Child pose

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


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.