Announcements

Class spots increased to 10 this week! All workouts this week will allow us to accommodate 10 athletes and still maintain appropriate distancing guidelines.

CROSSFIT TRENCHES – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (No Measure)

“AHW (At Home WOD)” – Option 1:

HERO WOD “MURPH”

1 Mile Run

100 Pull-ups Options*

200 Push-ups

300 Air Squats

1 Mile Run

*Pull-up Options:

Heavy KB Swings

Bent Over Rows Renegade Rows (No Push-Up)

Heavy DB Deadlift

Ring Rows

“AHW” – Option 2:

Modified HERO WOD “MURPH”

1 Mile Run

20 Rounds of:

5 Push-ups

10 Sit-ups

15 Air Squats

1 Mile Run