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




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 WOD

Run each interval with 1:00 rest between

8:00 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