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  • “The Murph Challenge”/”2 for 1 OnRamp Special!”

    Murph
    Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team.
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    The Murph Challenge
    Run 1 mile
    100 Pull-Ups
    200 Push-Ups
    300 Squats
    Run 1 mile
    In a 20# Vest or Body armour This WOD will be scaled for your fitness level!

    CF906 Group WOD Time at 10:00am today!
    For all info and to Register to receive a shirt, visit the website: The Murph Challenge
    **No Yoga or CFkids today!!!

    More Posts

    Sunday 5-24-15: “Murph”/”2 for 1 OnRamp Special!”

    Lt. Michael Murphy, May 7, 1976 – June 28, 2005: Posthumously awarded the Medal of Honor for his selfless acts of Bravery to protect his team. The Murph Challenge Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 … Continue reading

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    Saturday 5-23-15: WOD “2 for 1 OnRamp Special!”

    *CrossFit Kids today * 10:15-10:45 Lions * 10:45-11:15 Cubs * 11:15-12:00 Teens WOD: Run 800m 25 Overhead squats 95/65# 50 GHD sit-ups (*sub abmat sit-ups) 100 Double-unders (*sub 3x singles) 25 Sumo Deadlift high pulls 95/65# 50 Box jump overs … Continue reading

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    Friday 5-22-15: “2 for 1 OnRamp Special”

    WOD: 4 Rounds for time of: 400m Run 10 Power Snatch 95/65# 15 Burpees OnRamp: 3 Rounds for time: 800m run 40 good mornings 40 sit-ups

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    Thursday 5-21-15: Rest Day

    2 for 1 OnRamp Special! Offer Runs from Friday, May 22nd through Friday, May 29th. ***Due to Murph being on a Rest Day we will be posting it Sunday and Monday, letting you choose which day you want to do … Continue reading

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    Wednesday 5-20-15: WOD

    *Yoga 906 at 6:30pm with Kristin. WOD: EMOM for 20 minutes: 3 reps of Clean into Thruster 135/95# Assistance 3 rounds (not for time) of: 8 Shoulder press 50yard (2 lengths) heavy sled push 8 Glute ham raises OnRamp: 4 … Continue reading