Durability
Medicine Ball Shoulder Toss – 3 sets of 10 reps per side – submaximal
Skill/Strength
Warm Up
WOD – 204.8a – (For Mega Murph Participants)
250 Meter Row x 8 Sets – 2 min rest – report fastest and slowest times
-This can act as a flush for your legs and arms or it can be an intense training session, it’s up to you
WOD – 204.8b – (For Non-Mega Murph Athletes)
CrossFit Games Masters Qualifier WOD #3 from 2016
15 min AMRAP
55 Double Unders
15 Chest to Bar Pull-Ups
5 Hang Power Cleans (155/105)
Everyone who participated, spectated, and volunteered in Mega Murph, great job. Special thanks to those folks who spent their entire day helping make the even great. What an awesome time!
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