Thursday 7/4/2024
/WOD
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 155#/105#
20 Pull Ups
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
