Attention: Today there will be only three class times...6:00am, 7:30am, and 9:00am due to our annual Memorial Day “Murph” workout.

- Please park in the front lot of MOVement Fitness to allow a running lane out of CrossFit WELD, thank you.

- If you have not signed up for a heat yet our 7:30am and 9:00am heats are full. 6:00am still has roughly 15 pull-ups stations open.

- We will not be doing a group warmup before our 7:30am or 9:00am heat. Please be ready and warmed up before your heat.

- There will be a final briefing and set-up before the workout and we will do our best to start as quickly as possible.

- You may use the back turf room and the track to warm up.

Suggested Warm Up

3 rounds

- 200m jog (on track)

- 3 of 3 position push-ups

- 6 kip swings + 3 strict pull-ups

- 5 tempo air squats + 5 jumping squats

Conditioning

“Murph“

- 1 mile run

- 100 pull-ups

- 200 push-ups

- 300 air squats

- 1 mile run

*to be performed with a 20lbs/14lbs weight vest*

NOTE: this does not have to be performed unpartitioned. You can break up the middle section such as 20 rounds of 5 pull ups, 10 push ups, 15 air squats. We will also have multiple different scaling options to meet you where you are with your fitness currently.