Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
CrossFit Murphy will be participating in Matthew Kelly’s senior exit project 5k tomorrow, November 20th at Koneheta park. Registration will be at 8:00am and race begins at 8:30am. If you are interested in participating, please bring a 24 pack of Pedigree dog food or a medium back of dog food. You may also register with a $20 donation to the humane society. Gym times will vary due to this event. We will have no 9:00am WOD. We will have our 10:00 introductory session and then an 11:00 OPEN gym time. Open gym will consist of a WOD in which coaches will also participate with you.
who are those BEASTS in the picture? 😉
5k WOD – 30:26 (didn’t walk!!!) 🙂
5k – 34:01
5k- was 26:30 I think and my reg wod was 18:58
17:25
5k 23:06
WOD 16:18
5K 31:04