4 Rounds For Time:
15 Deadlifts (225#/155#)
30 Walking Lunges
Fun with the rings today. Muscle-ups are a skill and a strength test. Get there through great ring dips, strict pull-ups, chest-to bar pull-ups, a false grip and a strong kip. Practice the pattern through progressions. Fix mobility and flexibility issues. Skip even ONE of these components and you will likely not get a true muscle-up. Work on these skills and this will be one of those movements you love.
Armed Forces Day is tomorrow. We will do a Hero Team WOD at 0930 and a Hero WOD for the Adv RX class.
CF Games: Regionals are 6 days away! Come cheer on Coach Mark! Note we are CLOSED on Friday and Saturday (5/25 and 5/26)
On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD on the whiteboard. If you do not sign up do not expect to get to go first by just showing up. Please sign up for your time. CF Teens (Halph Murph) and their parents will have their own shot at 9:30am.
For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient and what this Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits go to charity.
Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!