Workout of the Day

MURPH was yet again a success! 

We paid tribute to the fallen Lieutenant Murphy, we honored our country in celebration of our Independence, we ran, pushed, pulled, squat and ran some more, and we came together as one to support one of our own. 

 A heartfelt thank you to everyone who came out for MURPH on the 4th!! 

Together, CrossFit Austin and CrossFit Valor raised $3239.72!

 We truly proved what the power of community and the force human connection can have as we came together, sweat together, worked together, and bound together!

Performance
A.10:00 EMOM
4 DLs @ 60-65% not TnG

B. 6 Rounds
3-5 UB Power Jerks  @ 65%
3-5 UB Pull-ups
Rest 2:00
*Sets must be :30 or under

C. 5 Rounds for time
5 Hip DB Snatch / Arm @ 35/20
200 M Run
*time recorded

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” -Mattie Stepanek

Performance
A. E202
HSC x2x6 @ 80% of Today

B.Front Squat x2-3 x4 Sets AHAP
Back Squat x5x1 @ Today’s FS Weight
Rest :90-2:00

C. Bench Press x1-2×2 @ 90-95%
CGBP x5x2 @ 75-80%
Rest :90-2:00

“For success, attitude is equally as important as ability.” -Walter Scott

Performance
10:00 AMRAP
10 Box Jump Overs  24/20
10 TTBs
10 Double Under

Foundations
10:00 AMRAP
10 Lateral Step ups  24/20
10 V-ups
10 Double Under

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus

Performance
A. E303
Thruster x2x6 @ 85% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.
*From the floor

B.  8 Sets
9 UB Power Snatch @ 75/45
9 Burpees over bar
in 1:00 or less
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

Foundations
A. Clean to Thruster work for 20:00
*go over progress and build up by feel

B.8 Sets
5 Hip Power Snatch
5 NPU Burpees
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

**Extra Credit**
Accumulate 3:00 in bottom of a Ring Push-up

“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.” -William E. Gladstone

**We will be closed Saturday 7/5**

Get out and play!

**No Regular Class Times Today**

Happy Independence Day!

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

Check in starts @ 7:00 am! Heats @ 8:00 am, 9:00 am, and 10:00 am

BBQ Potluck immediately following!

**We will be closed on Saturday (7/5)**

Performance & Foundations
A.8:00 EMOM
3 DLs @ 60-65% not TnG

B. 6 Rounds
3-5 UB Power Cleans @ 65%
3-5 UB Toes to bar
Rest 2:00
*Sets must be :30 or under

C.1K Row TT
*Time Recorded

**Extra Credit**
Accumulate 3:00 Ring L-Sit Hold

“When you can’t make them see the light, make them feel the heat.” -Ronald Reagan

Performance
A. Build to a Challenging single in Hang Squat Clean 10:00

B. E202  (Every 2:00 on the 2:00)
Hang Squat Clean x3x5 @ 75% of Today

C.Front Squat x1w/ :03 Pause +2 normal Temp x 4 Sets @ 90% of best Clean
Back Squat x5x1 @ 100% of best clean
Rest :90-2:00

D. Bench Press x3x3 @ 85%
CGBP x5x2 @ 75-80%
Rest :90-2:00

Foundations
A. Hip + Hang Squat Clean (6-12 sets including progressions)

B. Front Squat x1w/ :03 Pause +2 normal Tempo x 5 Sets by Feel Rest :90-2:00

C. Push-ups x5-10×3

**Extra Credit**
Accumulate 3:00 Chin Over Bar Hold

“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell