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Murph Cond. Cont’d

DATE: Friday, February 9th, 2018

Reminder: Dues are now past due!



1-1/4 squats
*Go down to the bottom of a squat, up 1/4, then back down again before reaching the top.
Murph Conditioning cont’d.
5 Rds:
5x Strict Pullups
7x clapping Pushups
9x Jumping lunges (alt)
800m Run
3 rds:
10x C2B Pullups (kip)
14x Deficit Pushups (45lb plate)
18x Jump Squats
400m Run
1 rd:
20x Pullups
28x Pushups
36x Squats
200m Run


Saturday, Feb 17th: 
Part One: “The Hunt”
Part Two:  Cupid Cup 
Part Three: Potluck 
$15/ Person… I have most of your shirt sizes in, just need confirmation from a few teams. 
Event will start @9am! Once I have the day scheduled out, I will let y’all know what to plan on time wise. Let me know if you have any questions. 

2018 CrossFit Open
This is a great even CrossFit does every year for the Community. $20 to register for 5 different Wods 
18.1: feb 22-26
18.2 mar 1-5
18.3 mar 8-12
18.4 mar 15-19
18.5 mar 22-26 
Divisions: RX, Scaled, Masters and Teens! 
We will have a sign up sheet for you to be judged. stay tuned! 



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