We do it twice a year.  First in the Springtime and then at the end of Summer.  The ever so popular "Murph" CrossFit benchmark is in honor of fallen Navy Seal Michael Murphy.  CFG will offer athletes the option of doing it by themselves or with a partner.  The partner version has you doing the reps and running split in half.  If you plan on doing it with a partner, I would ask around CFG to see if some of your fellow athletes will be attending Saturday morning's training.

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DAILY TRAINING

MEBB

Shoulder Press

5,5,5,3,3,3

2nd Strength – 12pm

Matador Dips and Ring Rows

WOD

"Gymnast #1"

AMRAP in 10 minutes:

3 Handstand Pushups

6 Toes to Bar

12 Walking Lunge Steps

RxW: Head to Abmat

RxM: Head to Abmat at 25lb plate deficit