7:00am
Team Murph
For time:
Run 1600m
100 Pull-ups
200 Push-ups
300 Squats
Run 1600m
*This will be performed in pairs of three’s. Athletes will run together and share the calisthenics between them – one person working at a time.

A. Three rounds (not for time)
1. Skip/Double-under
2. Frog Stand
3. Bridge Hold

B. Clean & Jerk
Work up to a heavy set of:
Power Clean + Push Jerk + Full Clean + Split Jerk

Five rounds, each for time:
Row 250m
25 Ball Slams 12/9kg
25 Kettlebell Swings 24/16kg
*KB swings must be unbroken.

A. Dips: Three sets max reps.
*Add weight if you can do more than 15 in a set.

B. 15-12-9-6-3 reps for time of:
Parallette Shoot Through
Run 200m or Row 250m

A. EMOM x 12:
Min 1-4: Muscle Snatch + Power Snatch + Full Snatch
Min 5-8: Power Snatch + Full Snatch
Min 9-12: Full Snatch
*The aim is to add weight continuously.
*If your power snatch is bigger than your full snatch, swap the order around.

B. Three sets:
Romanian Deadlift x 10
10 Strict Toes to Bar
*Perform as a superset.

A. Back Squat 5-5-5-5-5

B. 21-15-9 reps for time of:
Burpees
30m Walking Lunge 20/15kg

Open gym format today 7:00-8:00am.

*Please note that our class time will run as normal today however you are welcome to come in and get started prior to the official class start time if you have a deadline for leaving the gym.

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach)

“Hursty” Story- The 15th of July 2016 will mark the anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of Coastal CrossFitter and good friend Tanya Cashin, and father to their son Max. Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst. It is our honour to be conducting a Memorial WOD for Brendan on the anniversary of his death and would love to see maximum attendance and effort on this day.

A. Three position Snatch (high hang, mid thigh, ground)
*Max out each position as per the order above before progressing.

B. Mobility Circuit