Join us on Memorial Day, May 27th at 10am, as we honor our fallen brothers and sisters by completing the Memorial Day MURPH workout. All are invited and the workout can be scaled to all levels.

Crossfit RXD – Strength & Conditioning

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A: Metcon (No Measure)

6 Sets:

10 Single Arm Dumbbell Rows (R/arm)

10 Single Arm Dumbbell rows (L/arm)

10 Single Arm Bench Press (R/arm)

10 Single Arm Bench Press (L/Arm)

500/450 Meter Row or 20/15 Assault Bike Cals

rest 90 seconds

Women: 35 lbs.

Men: 50 lbs.

*alternate sets between rower and assault bike for 3 rows and 3 bikes