05.25.24

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: Romanian Deadlift
Every 2:30, for 10 minutes (4 sets):
Set 1 – 10 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 6 reps

*clean grip (no overhand)
*Choose starting 10 reps around an 8/10- RPE and add small jumps in weight from there. Aim to build heavier than 3 weeks ago for load on the 6s.

"Final Touches"
As Many Rounds and Reps as possible in 18 minutes:
Run 400 meters
30 Air Squats
20 Push-Ups
10 Pull-Ups
*run together, trade reps every 5

Top scores: 5+run or higher
Minimum goals: into 4th round

Scaled
18 min amrap
300m run run together
30 air squats, trading every 5 reps
20 push ups to abmat trading every 5 reps
10 banded strict pull ups, trading every 5 reps

Beginner
18 min amrap
200m run run together
20 air squats, trading every 5 reps
20 box push ups trading every 5 reps
10 ring rows trading every 5 reps

Alternatives to Running:
- 15 Shuttle runs together
- 500m Row or ski (each)
- 1000m Bike (each)