The CrossFit Endurance class will no longer meet on Thursdays starting next week.
2012 Memorial Day "Murph" WOD
1) Work on kipping pull-ups. If you use a band try to use one with less assistance. If you can do 15-20 unassisted kipping pull-ups, work on butterfly pull-ups. For either pull-up variation do 4-5 sets of 8-10 reps.
2) Work on *muscle-ups. If you have muscle-ups do 4-5 sets of 5-6 reps. If you don't have muscle-ups work on kipping from the rings, ring dips, etc. *See Coach Ian's muscle-up training protocol on the bulletin board near the water fountain.
*You will be allotted 20 minutes for this skill practice. Rest accordingly between sets.
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Fast forward to 4:15 for some muscle-up pointers
AMRAP in 6 minutes
Buy in: 400m run
30 Double unders (sub = 60 single unders)