We are doing Murph for the last time this year before the snow hits.  Ugh.  Friday is the day!  I’m keeping an eye on the weather as it may rain. If it does, we will postpone until next week.  If you haven’t done Murphy it is a rite of passage and an awesome workout!  If you are new to Crossfit, you can do 1/2 a murphy and still walk away happy and proud!

press 3 x 3 at 85%

30 Front rack walking lunges 95/65

40 Double unders

50 Wall balls

40 Double Unders

30 Front rack walking lunges

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