Memorial Day Murph
Memorial Day weekend is approaching. As well as the un-official start of summer it's also been our tradition since the start of RFCF to get together and perform the hero WOD "Murph", named after Medal of Honor recipient Michael Murphy, to remember those who gave their lives in service to us. This year we are also asking participating athletes to register with "Memorial Day Murph". MDM is a yearly internet based fundraiser for military charities. The donation is $35 goi...Read More
Memorial Day weekend is approaching. As well as the un-official start of summer it's also been our tradition since the start of RFCF to get together and perform the hero WOD "Murph", named after Medal of Honor recipient Michael Murphy, to remember those who gave their lives in service to us. This year we are also asking participating athletes to register with "Memorial Day Murph". MDM is a yearly internet based fundraiser for military charities. The donation is $35 goi...Read More
| PREWOD | ||
| Back Squat 5 X 7 | ||
| Workout of the Day: | ||
3 rounds for time:400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows
CrossFit Cardio WODRun each interval with 1:00 rest between8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00 1 mile pace | ||
