This is the week – on wednesday…  We only do Murphy once a year, twice a year tops.  If you’re new to CrossFit, you would only do 1/2 of Murphy as it’s pretty long…   If you’ve never done Murphy, it is a must do wod.  So don’t chicken out, do show up on wednesday.   it’s a long workout, so arrive on time, quick warm up and we go.  if you need a longer warm up, stretching, then arrive early.

Let’s talk Pistols a bit.  here is what a pistol movement looks like:

Place feet hip width apart or glued together
Feet are pointing almost straight forward, just slightly out
Abs and butt are on
Lift one leg up in front of you with straight leg and pointed toe
Descend by pushing hips back and down
Fight to keep the grounded knee out during descend
Descend until hip crease falls below knee level
Ascend by pushing hips back and then up
Fight to keep the grounded knee out during ascend

If you are unable to do pistols, we have many progressions to fit every skill level.

watch all the progressions and pick the one that suits your needs.

5 x 3 thruster – work up to a heavy thruster

Wod:

50 Double Unders

20 Dips

20 hollow rock

20 pistols

40 Dus

15 dips

15 pistols

15 hollows

then 30/10/10/10

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