Memorial Day Murph at Colonial CrossFit

Jake Articles, Updates

Don’t forget, NO CLASSES on Monday May 30th in observation of Memorial Day.

We will be doing “Murph” at our sister gym Colonial CrossFit.

It isn’t too late to sign up either! It will be a $25 donation to the Murph foundation if you or a friend want to participate. Remember this is an annual event to raise money for a good cause.

ADDRESS:

Colonial CrossFit
13543, Chester St, Chester, VA 23836
804-608-9558

SCHEDULE:

8AM-9AM KIDS MICRO AND MINI MURPH

10-12AM RX PRO MURPH (W/20# VEST)

1230PM-230PM RX MURPH (W/VEST, BUT REPS CAN BE BROKEN UP)

230PM-330 PM SCALED MURPH

330PM-430 PM BEGINNER MURPH

BREAKDOWN OF DIVISIONS:

KIDS MICRO MURPH: 200 m run, 15 ring rows, 30 pushups, 45 squats, 200 m run

KIDS MINI MUPRH: 600 m run, 30 ring rows (or 15 pullups), 60 pushups, 90 squats, 600 m run

RX PRO: 1 mile run w/#20 vest, 100 pullups, 200 pushups, 300 squats, 1mile run: no breaking up the reps

RX: 1 mile run (vest optional), 100 pullups, 200 pushups, 300 squats, 1mile run (all movements in any rep scheme)

SCALED: 1 mile run, 50 pullups, 100 pushups, 150 squats, 1 mile run (all movements in any rep scheme)

BEGINNER: 1 mile run, 25 pullups or ring rows, 75 pushups, 100 squats, 1 mile run (all movements in any rep scheme)

TEAM RX PRO (#20 vest required and teammates split the reps)
TEAM RX (teammates split the RX reps)