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Double Murph and Outside the Box

Hey gang!

As the May long weekend comes to a close, it means that "real" summer is on it's way. Even though the next few weekends don't have holidays tacked onto them, there's a lot going on both inside and outside the box!

This coming Sunday May 27th, members Scott and Nathan will be taking on "double Murph" with a 9am start at the box. Both of these guys are preparing themselves for an intense 50 hour challenge called Kokoro. The Kokoro experience is all about physical and mental resiliency and taking on a challenge like double Murph will help get these guys ready.

Murph by itself is an epic wod, and we'll be running it as a gym in July. It involves running 1 mile, performing 100 pullups, 200 pushups, and 300 squats, then running another mile, all while wearing a weight vest (14lb for women and 20lb for men).

Double Murph is: 1 mile run, 100, 200, 300, 2 mile run, 100, 200, 300, 1 mile run, and is by no means a challenge suitable for most people. Only consider participating if you regularly perform CP level wods! We will train up for regular Murph a bit later in the summer, and that will be an opportunity for people to take on a number of scaled options.

If you're looking for more opportunities to expand your fitness Outside the Box, we've created a Facebook group for exactly that (and with the same name). Many members have been added already but please add yourself if you are interested and also add friends who you think might enjoy doing some fun fitness outside.

There's a Cyclocross ride happening this coming Saturday and Coach Adam has been hosting some really enjoyable sports days on select weekends. Got a hike or a stand up paddle you want to do? Post it on there and see if others want to join in!

See you in the box (or outside of it!)

Coach Cam



WARM UP: 400m run, 20 barbell/dowel back squats (no weight), 10-16 pushups, 10-16 double crunch

SKILL: Back Squat 6 x 3 E2M

Build to a heavy triple - only two more weeks until we hit our Powerlifting Total in class!

WOD: "Bench Pull"

This is a team wod, in which you can switch whenever you like to accomplish as many reps as possible!

Rx: 4 rounds for total reps + total calories: 3 min bench press (85/135), 3 min row (calories). Rolling timer off the main clock, so be organized!!

FG2: 75/115

FG1: 55/75

CP: 105/165

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