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02
04
2019

Wed 3/4 : Murph Challenge Road Trip

By Scotty 0

Adz & I did our first road trip for the the start of the 30 days of Murph and it was a great (but long trip) to Melbourne, Geelong & Wagga.

Huge shoutout to :
Lion Kingdom CrossFit
CrossFit South Wharf
CrossFit Victus
for hosting ‘Murph’ events for us, we really appreciate it. Haven’t got a total yet but we are working toward $2000 raised so thank you..

Don’t forget, we would love to have you join us this Friday here at CrossFit SFS at 6pm for our Friday Night Lights & Saturday @ 9am for our ESA family Open day.

We will have music, food, drinks, raffles going, it will be heaps of fun and we will have various scaling options for the workouts to suit EVERYONE! Bring a friend, it is FREE to train, we just ask for a note donation for the charity.


CrossFit SFS workout for the Day

Warm Up (5-15 mins):
With an empty barbell:
10 x Deadlifts
10 x Pause Front Squats
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Clean
5 x High Hang Power Clean
5 x Front Squat
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean

Then;

3-4 x 2 Power Cleans + 1 Squat Clean, working up to a heavy starting set

Strength/ Skill (15-40 mins):
3 sets:
2 Power Clean + 1 Squat Cleans

Front Squat
3 x 3

WOD (40-56 mins):
3 x AMRAP 4 mins:
Run 400m
30 Wall Balls (20/14lbs)
Max reps Burpee Box Jumps (24/20”)
Rest 2 minutes between rounds

Scaling Options:
Run: Row 500/400m or Assault Bike 25/18 cals
Wall Ball: reduce weight
Burpee Box Jumps: Reduce box height, step up, kickback burpee, step down/ step up burpee

Photo : Anthony Rogers Photography

author: Scotty

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