Memorial Day “Murph” Hero WOD

Monday, May 31, 2021

CFG will be doing our 9th Annual Memorial Day Murph WOD and BBQ here at CrossFit Golden. There will be 5 heats going from 7:30am through 12:30pm and will be immediately followed by a cookout/get together behind the gym catered by Bonfire Burritos!

The event will be the only workout held that day. Sign-up will be through Wodify and will be available seven days in advance!

Scaled & partner variations of the workout will be available. See bulletin board for more details early next month

Sunday’s Metcon

Complete as many rounds and reps possible in 25 minutes of:

25/18 Calories of Assault Bike or 500 Meter Row or 400 Meter Run

20 Slamballs (30/20 lbs)

25/18 Calories of Assault Bike or 500 Meter Row or 400 Meter Run

20 Dumbbell Push Press (50/35 lbs)

25/18 Calories of Assault Bike or 500 Meter Row or 400 Meter Run

20 Burpees