Announcements

Complete quarantine BINGO for your chance at a WHOOP
Participate in ZOOM classes for your chance to win a Rogue gift card!!
Happy Birthday to Erika T. and Gloria L.!!

Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

MURPH FOR EVERYONE

Here are multiple Murph variations for the community this month. Now, no matter where you are or what your specific circumstances are as a result of COVID-19, you can still celebrate Navy Lieutenant Michael Murphy, the sacrifices of the armed forces, and your commitment to the health & fitness lifestyles we so deeply cherish.

PERFORMANCE

For time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

FITNESS

For time:

Run 800 Meters

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800 Meters

DUMBBELL ONLY

For time:

Run 1 Mile

100 DB Bent Over Rows

200 Push-ups

300 Air Squats

Run 1 Mile

NO EQUIPMENT

For time:

Run 1 Mile

200 Push-ups

300 Air Squats

400 Sit-ups

Run 1 Mile

*Substitute the 1 mile run for 500 Jumping Jacks, the 800m run for 250 Jumping Jacks

Extra Credit

Metcon (Time)

Enjoy the rest of the Day