05.24.24

May 20th - May 24th // Bring A Friend Week
Back by popular demand! “Bring A Friend Week” is a permanent fixture in every cycle at CrossFit Sage.

May 27th // Murph
The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion.

Strength Pt 1: Max Strict Pull-Ups
Every 2 minutes for 8 minutes (4 rounds):

*AMRAP (-1) each set

Strength Pt 2: Pulling Endurance
Every minute for 8 minutes (4 rounds):
Minute 1: 8-10 Dumbbell One-Arm Bent-Over Rows
Minute 2: 10-12 Straight Arm Banded Lat Pulldowns

*8-10/side each set for minute 1
*high tension for minute 2

"Dynamic Compression"
6 Rounds for total time:
20/16 cal row
15 lateral burpees over rower
10 toes to bar
--Rest 1 min after Round 3 / Rest 1 min after Round 5--

Time Cap: 20 minutes

Top scores: Sub 17:00

Partner Version
6 Rounds for total time:
20/16 cal row - switch at 10/8 cal
20 lateral burpees over rower - switch every 5 reps
16 toes to bar - switch every 4 reps
Rest 1 min after Round 3, Rest 1 min after Round 5

Scaled
6 rounds for total time
16/13 cal row
15 lateral burpees over rower
10 hanging knee raise
Rest 1 min after Round 3, Rest 1 min after Round 5

Beginner
6 rounds for total time
13/10 cal row
10 burpees
10 supine toes to bar
Rest 1 min after Round 3, Rest 1 min after Round 5

Alternatives to Rowing:
- 20/16 Cal Ski or C2 Bike
- 16/12 Cal Echo Bike