05-25-2015 "Hero Murph"

New Website: www.crossfit-yelm.com

Today we will have classes at 6:30am, 9am, 10am and 11am  ONLY!  BBQ to Start at 10:30am Bring a dish if you would like Hamburgers and Hot dogs will be provided.
Strength series will be on Tuesday.

Today is open for everyone! Bring a friend or a family member....

Warm-up:
Run, bike, run on your own
5 minutes into class as a group:
20 OH walking lunges
15 Ring Rows
20 Lateral Lunges with PVC
15 Prayer Stretches

Metcon: as a group 15  minutes into class on time Sharp

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Wear a weight vest if you have it
Partner WOD run together and split up the work
1/2 Murph
Team Murph Split up the work, Run or Row

CrossFit Yelm