TUESDAY 5.21.19


Murph with be this Saturday May 25th. We will begin heat 1 at 8:30am and heat 2 at 9:45am. The workouts will begin at those times so come early enough to get loose and warm before we take off.

Seaward CrossFit – CrossFit

Question of the day

Would You Rather Go To Space Or To The Bottom Of The Ocean?

3 Push Press + Power Jerk (5 x 4)

This is intended as both a strength builder for the push press and a technique builder for the jerk. Start with a moderate weight on the first set and build heavier.

Murph Prep Week 5 (AMRAP – Reps)

Every minute on the minute for 14:00 (14 sets):

:20 Max push-ups

REST 10 seconds

:20 Max squats

*Wear a 20lbs/14lbs weight vest or body armor if planning to do so for Murph.


Scale by using banded push ups or go to box or barbell

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