CrossFit – Thu, Jul 4
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Warm-up
Warm Up
3:00 Machine
-into-
2 Rounds
100m Run
10 Dynamic Squat Stretches
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Kip Swings
WOD
Ginger (AMRAP – Rounds and Reps)
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
