ANNOUNCEMENTS

MEMORIAL DAY MURPH

On Memorial Day (Monday, 5/27) Hardware will be holding only three classes at 8am, 9am, and 10am. All three classes will be doing “Murph.” Although Murph is a distinctly hard workout, it is still a CrossFit class and a CrossFit workout, which means it can, should, and will be scaled for ALL LEVELS.

SIGN UP HERE for MURPH so we can get a feel for class size!

Memorial Day Murph is an opportunity to honor those who have died in the service of others. It is also a good reminder of the importance of community. We’ll be celebrating our Hardware community that morning too! If you are available, consider hanging out before/after you do the workout to support those who are working out. Free coffee will be provided by Ridman’s Coffee to prepare you and/or help you recover. Bring food to share with each other if you like!

*ALL OTHER CLASSES ARE CANCELLED ON MONDAY, 5/27.

CROSSFIT

PART 1

PERFORMANCE STRENGTH

A1. Barbell Bench Press:

  • Find a 3RM with a :03 pause on the chest on the first rep
  • Drop the weight by 10% and do 2×3 with NO PAUSES

A2. Neutral Grip Weighted Ring Pull Up:

  • 3RM with a :03 pause with chin over the top of the rings on first rep
  • Drop do to body weight only and do 2 max-effort sets

FITNESS STRENGTH

A1. Bench Press: 3 x 10

A2. Chin Up Program or 3 x 10 Ring Rows

PART 2

Every 3:30 for 4 Rounds

14/12 Cal Bike or Row

9 Burpees

7 Pull Ups

*Record your fastest/slowest rounds OR highest/lowest reps.

PART 3 / AFTER CLASS

Single Leg Glute Bridge: 3 x 8 each leg

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