Running Whitman
7 rounds
15 KB swings (53/35)
15 Power clean (95/65)
15 Box jumps (24 inch)
200m Run
Our Classes today are:
WOD: 5pm ( 1 1/2 hour class)
ANNOUNCEMENT: CrossFit South Denver will be hosting a charity event on Memorial Day (Monday 5/27), and you are invited!
CrossFit Denver and CrossFit 6th Avenue will be closed, and we will be convening at CrossFit South Denver for Memorial Day “Murph,” a hero workout that we traditionally do on Memorial Day.
This year’s “Murph” workout is special because we will be supporting CrossFit Denver Affiliate Network Coach Mike Jacobs in his support of One Team One Fight, an awesome organization that benefits the Navy Seal Foundation and the 31 Heroes Project.
Registration is free, and you can make donations the day of the event or via the donation link below. Donations from this event will be pledged toward Mike’s goal of raising $50,000 for charity as he embarks on the Marathon Des Sables, a 155 mile (that’s not a typo, seriously, 155 miles!) foot race across a portion of the the Sahara Desert to support our troops!
The “Murph” hero workout consists of the following for time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*The pull-ups, push-ups and air squats may be partitioned in any way.
We will absolutely allow scaling, so feel free to sign up for this event even if you would like to only do “half Murph/Smurph” or “quarter Murph.” Heats will begin every 45 minutes beginning at 8:15am and ending at noon. The 9:45am heat will be the advanced heat for seasoned CrossFitters.
If you would rather not compete, but would like to donate, please follow this link: www.bit.ly/Donate2Mike
Registration is available here:www.bit.ly/MurphRegistration
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