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W.O.D.

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

"Murph"

For Time:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

 

Upcoming Events At CrossFit Mission Gorge

 

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

Open Gym

9am-12pm


Competitor's Session at 9:30am


WOD:

AMRAP in 6 Minutes

1 Wall Ball Shot (20#/14#)

1 HSPU

1 Pull-Up

2 Wall Ball Shots (20#/14#)

2 HSPUs

2 Pull-Ups

3 Wall Ball Shots (20#/14#)

3 HSPUs

3 Pull-Ups

Continue adding a rep after each round.

-Rest 2 Minutes-

AMRAP in 6 Minutes

Max Distance Row

-Rest 2 Minutes -

AMRAP in 6 Minutes

7 Power Snatches (95#/65#)

7 Burpees Over barbell

 

Free Intro WOD at 10am

Skill: Pull-Ups

WOD:

AMRAP in 12 Minutes

5 Pull-Ups

7 Burpees

9 Air Squats

11 Sit-Ups


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Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

Hatch Week #8 Day #2

Back Squat

5 @ 65%

5 @ 65%

5 @ 70%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 60%

5 @ 60%

5 @ 60%

WOD:

For Time:

40 Double Unders

8 Hang Power Cleans (185#/115#)

30 Double Unders

8 Hang Power Cleans

20 Double Unders

8 Hang Power Cleans

10 Double Unders

 

 

Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

 

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Mobility/Stability:

For quality, not quantity, weight, or time!

A1) KB Windmills: 8/8/8/8 (per arm)

A2) Ring Dips: 8/8/8/8

SWOD:

Snatch Balance + OHS:

3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%

(Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.)

Snatch with 3-second lift-off:

5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Emphasizing leg drive and controlled bar path during the initial pull to above the knee.


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Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

WOD:

"SWAT Qualifier"

1-Mile Run

20 Strict Pull-Ups

50 Ab-Mat Sit-Ups

50 Hand Release Push-Ups

 

-3:00 Rest-

 

For Time:

1 Rope Climb

100m Sled Drag (185#)

 

 

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Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

SWOD:

Hang Power Snatch

5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

Snatch-Grip Deadlift:

5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100%

WOD:

1:00 Row

1:00 Burpees Over Rower

x 4 Sets (Score = Total Burpees)


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Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

Hatch Week #8 Day #1

Back Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 65%

5 @ 65%


WOD:
20-16-10-6 Reps For Time:
Box Jumps (24"/20")
KB Swings (70#/53#)
Alternating Leg Pistols
Shoulder To Overhead (115#/75#)


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.


Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

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