5/5/14 THE MURPH CHALLENGE (see below for details!!!)

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CrossFit Sonora will be participating in this years “Murph Challenge”….we are looking to get EVERYONE to participate!!! Please go to http://themurphchallenge.com/ to find out about all the details, how to register and the story behind the event!!! We will be doing the HERO WOD at CrossFit Sonora on Memorial Day…Monday, May 26th 2014. 

***All week CFS will be doing the Regional Events for this years CrossFit Games!!! You can certainly scale accordingly….but knowing what these athletes are up against will give us ALL an appreciation and respect for their amazing athletic capabilities!!!! 

WOD: CrossFit Games 2014 Regionals Events 1 and 2


1-rep-max hang squat snatch 


For this event, athletes will have three (3) attempts to establish their heaviest 1-rep hang squat snatch. At the call of “3-2-1 … Go!” athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.

Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete’s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.

After the 6 minutes is up, athletes will have 2 minutes to transition to Event 2.

The athlete’s score is the heaviest weight they successfully snatch.

Movement Standards

Hang Squat Snatch
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.


Max distance handstand walk (scale accordingly…ask your trainer for the best options)


Athletes will begin at the starting line and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels fewer than 10 feet this will be considered a “false start,” and they may re-attempt from the starting line. Each athlete will be allowed two “false starts.”

If the athlete makes it the full 120 feet to the other side of the of the stadium, they may come down to their feet, kick back up in the opposite direction, and start traveling back toward the start line.

Athletes will begin this event 2 minutes after completing Event 1.

The athlete’s score is the distance they walk on their hands, measured in 5-foot increments.

Movement Standards

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Both hands must cross the 5-ft. increment line to earn that score.

BATCH ONE OF THE CFS LADY’s SOCKS!!!! (these are all from RYNNE!!!)

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