$10 – $45

1st Annual MCF/Dave Edney Memorial WOD

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Murphys CrossFit

969 California 4

Murphys, CA 95247

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In memory of dedicated Murphys CrossFit community member, David Leon Edney.

***DEADLINE FOR ALL T-SHIRT ORDERS IS NO-LATER-THAN: SUNDAY, 4/23!!!***

MCF-EDNEY_tshirt-FRONT
"The Edney HERO WOD"

AMRAP: 55
Run 5K
05 Bumper Plate Burpees (45#/35#)
07 Overhead, Bumper Plate Lunges (45#/35#)
60 Double Unders

Partner WOD (Teams of two): One partner works, while one partner rests. After the count of "3, 2, 1, Go," Partner A completes a 400m run, then Partner B completes a 400m run. In total, five 400m runs and one 500m run will be completed by each partner, in order to attain a cumulative 5K. After the run is completed, with the remaining time on the clock: Perform as many rounds as possible of: 5 Bumper Plate Burpees, 7 Overhead, Bumper Plate Lunges, and 60 Double Unders. For example, Partner A completes one round, then Partner B completes one round. Continue that pattern until time expires.



***The Edney Hero WOD is for active CrossFitters with CrossFit experience; who are familiar with CrossFit movement and range of motion standards. All other participants (non-CFers) are encouraged to participate in the 55 Minute "Walk/Run," which will coincide with 55 Minute Hero WOD.***

MCF-EDNEY_tshirt-BACK

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Murphys CrossFit

969 California 4

Murphys, CA 95247

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