05/21/2014 CrossFit Sonora is an Official Murph Challenge Host

This coming Monday, May 26th, 2014, @ 9AM and 10:30AM 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!!! PLEASE USE CROSSFIT SONORA AS YOUR AFFILIATE WHEN YOU REGISTER!!  Even non-members can attend and do this workout.

murph

When you pay your $40 registration fee, you will be donating toward the LT Michael Murphy Memorial Scholarship fund.  You will also receive your Murph Challenge t-shirt by mail after registration.  Please click on the link and get registered today!!

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Attention Spartan Racers–

For CFS Spartans, Chasity will have T-shirt order forms at the gym tomorrow.  We will need your size and money by Friday to get the shirts ordered in time for the Spartan Race!!  Cost will be $20.

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Photo of Sarah courtesy of Eric Hodson of FromTheShell Productions

SWOD:

deadlift

3 x 5 (add 10 lbs to last workout)

WOD:

100 m walking lunge

800 m run (1000 m row)

100 squats

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