This week at the gym!

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WEEK 6

Memorial Day is just around the corner and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point. We will be doing Murph at CHALKBOX on Saturday 27th of May

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

So you can expect a lot of running, pull-ups and squats in the built-up for this workout!

Coming week Barbell Club will be on Wednesday evening and Sunday morning

WORKOUT OF THE DAY:

  • MONDAY -[BUILD & GRIND] Heavy Squat Snatch followed by Nancy

  • TUESDAY [BUILD & SWEAT] Strict Press followed by a sweaty partner WOD

  • WEDNESDAY -[SWEAT & SPRINT] Rowing, Mountain Climbers and Thrusters

  • THURSDAY - [SWEAT & GRIND] Lats and Glutes activation followed by Deadlifts and Running

  • FRIDAY -[SWEAT & SPRINT] DU's, Box Jumps and Squats

  • SATURDAY [BENCHMARK] Rinnung CINDY - GETTING READY FOR MURPH

  • SUNDAY [SWEAT & SPRINT] A repeat workout from the 1st of November 2022. Row, Burpees and Medball cleans

OTHERS:

  • We will be organising a 5k run soon, this means you will see more running in our workouts to prepare for this. Try not to avoid running, challenge yourself and give it a go!

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