We are excited to announce that CrossFit Pompano Beach is an official Murph 2019 Host.
On May 27th, Come Join Us For The Quintessential CrossFit Hero Wod “MURPH”
Every year on memorial day, hundreds of thousands of CrossFitters from around the world meet at their local box to take on this challenging workout. Murph helps to celebrate the life of Michael “Murph” Murphy who was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His heroics were made famous in the amazing book, Lone Survivor and the movie of the same name.
On Monday May 27th we will have one class at 9am with two heats 15 minutes apart. First heat will be people going Rx with a vest starting at 9:15 and second heat at 9:30am . Early birds stay tuned for a possibility of 7:30am Murph.
The Sandbox invites you to join countless others Crossfiters for this unique Memorial Day tradition.
Hope to see you all there!
6 MIN AMRAP
6 STRIC PRESS 65/95
12 HOLLOW ROCKS
REST 1 MIN BETWEEN AMRAPS
5 – D/L – 20DUBS -25- DB P SN
10 – D/L – 20DUBS -20- DB.P SN
15- D/L – 20DUBS -15- DB.P SN
20- D/ L- 20DUBS -10- DB P SN
25- D/L – 20DUBS – 5- DB.P SN
20-BOXJ-200MT RUN-10 BURPEE OVER DB
15- BOX J -200 MT -15 B OVER DB
10- BOX J -200 MT -20 B OVER DB
5 – BOX J -200 MT- 25 B OVER DB
D/L 105/135
DB 20/30
GROUND TO OVER HEAD 95/135
TOES TO BAR
ODD ROUNDS
25 MT LUNGES
EVEN RDS
200 MT RUN
