WOD
 | Wed, May 6 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday is a longer-duration metabolic workout with running and moderate-to-heavy deadlifts. This workout aligns with our Murph prep focus for the month. 💪 |
CrossFit 20260506(Time) WARM-UP: 200m walk 200m run, slow :30 alternating hamstring scoops :30 alternating Samson stretch 200m run, fast WOD MOVEMENT REVIEW & WARM-UP: Deadlifts 3 sets: 10 deadlifts 200m run – Build in load to workout weight – Increase pace with each set to workout pace – Rest 1:00 between rounds WOD: 2 rounds for time Rx: 16:00-24:00 STIMULUS 1600m run 15 deadlifts (315/225) MODIFICATIONS: -Run, modify distance to complete in 10:00 or less -Deadlift, modify weight to complete in 2:00 or less STIMULUS NOTES: Time cap 26:00 Longer-duration, moderate-to-heavy loading in a metabolic conditioning workout Run efforts in 10:00 or less Deadlifts in 2:00 or faster 8:00 - 12:00 per round STRETCHING: 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg
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