2073 Monday 5/28/2018

No Classes today. The gym is open 8am-6pm.

CONGRATULATIONS to Ashley and the whole CrossFit Billings team for taking 4th at regionals this weekend! They will be heading to the CrossFit Games in Madison in August!

1
2 Rounds
10 Cal Bike
10 Glute Ham Raises
10 Goblet Squats
10 HSPU
(10 min)

2
Back Squats
4x9 *70% 1RM
(20 min)

3
30 min AMRAP
500m Row
5 Dball Cleans

2071 Saturday 5/26/2018

Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

You can wear a vest for an added challenge. Or, you can share the burden with a partner.

murph.jpg

The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.

2070 Friday 5/25/2018

Murph is this Saturday! We'll run our first heat at 7:30am and the second heat at 9:00am!

1
Ski/Ride/Row 30 Cal
1 Lap each, Single Arm OH Carry
10 Turkish Getups
(10 min)

2
Strict Press
3x9 *67.5% 1RM
(20 min)

3
Virtuosity WOD
20 min
:45 sec Sandbag/DBall Hold
15 GHD Situps
10 Pistols
Max HS Hold
1 Length Farmers Carry