May 2023

CFJ will be hosting the Annual Murph Challenge on Saturday, May 27th on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

**We have Murph Tee’s and tanks available for purchase. If you would like to submit an order, please email Nicole at info@crossfitjenks.com with your size and apparel preference. All orders must be submitted by Sunday, May 14th.** 

For total calories and reps:
10 Rounds of:
30 Seconds of Bike
30 Seconds Rest
Rest 1 Minute
10 Rounds of:
30 Seconds of Ski
30 Seconds of Rest
*Athletes choice on machine to start with.

Rest an additional 1 minute after the final 30 second rest at end of WOD, then:

“Finisher”
5 Minute AMRAP of:
Burpees

CFJ will be hosting the Annual Murph Challenge on Saturday, May 27th on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

**We have Murph Tee’s and tanks available for purchase. If you would like to submit an order, please email Nicole at info@crossfitjenks.com with your size and apparel preference. All orders must be submitted by Sunday, May 14th.** 

For time: 
30 Pull-ups MRX Jumping Pull-ups
50 Thrusters 45/35#
750 Meter Row
20 C2B MRX Pull-ups
35 Thrusters 75/55#
500 Meter Row
10 Bar MU’s MRX Burpee Pull-up
20 Thrusters 95/65#
250 Meter Row

CFJ will be hosting the Annual Murph Challenge on Saturday, May 27th on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here! 

**We have Murph Tee’s and tanks available for purchase. If you would like to submit an order, please email Nicole at info@crossfitjenks.com with your size and apparel preference. All orders must be submitted by Sunday, May 14th.** 

CF Jenks will be CLOSED on Monday May 29th Memorial Day.

Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#
Compare to November 5, 2014.

“The Crippler”
For time: 
30 Back Squats 225/155# Rx+From the floor MRX 155/105#
1 Mile Run

Rest day

Jessica V. in Bruges Belgium