Assistant Coach, Paul G. balancing fatherhood and CrossFit!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

3. "Kilmister"

In teams of two:

Row 10/7.5k

Level III: penalty of 1 burpee for each second over 38:00

Level II: for time

Level I: Teams of three row 6k, broken up into 500m pieces.

If the weather allows, take the rowers outside and enjoy the sun (and remember to bring sunblock)!

"MURPH" is on MONDAY at 10.00 a.m. in HADLEY!

For more information on "MURPH" click here.