5/7/2021 Friday - CrossFit Soda City

CrossFit Soda City WOD for Friday, May 7th, 2021 Columbia, SC
May 6, 2021
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CFSC will be taking on our annual "Murph" on Saturday, May 29th.

We will have a capped Registration for Heats available, staggered back by 30 minutes each at: 8:00 a.m., 8:30 a.m., and 9 a.m.

Feel free to hang around for a bit after and start your #MemorialDay Weekend off right with a post-Murph beverage with your CFSC family!

CFSC will be closed that Sunday and Monday for the holiday and resume regular hours Tuesday morning, June 1st, at 5 a.m.

We will open up "Murph" Registration this coming Monday, May 10th.

Scaling options will be available for all fitness levels!

Murph is:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

**Partition the Pull-ups, Push-ups, and Air Squats as you like!

"Murph" is In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.





for time:

40 Bar Facing Burpees

400m Double Plate Carry 25/15

800m Run

400m Double Plate Carry

40 Bar Facing Burpees

**20 min cap**

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