Announcements

– VU Gymnastic Clinic Part 1 April 15th – pull ups/C2B/T2B

– VU Gymnastic Clinic Part 2April 22nd – HSPU/Ring Dips

– VU Gymnastic Clinic Part 3April 29th – Bar/Ring Muscle ups

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Murph Prep (Time)

For time

1200m run

20 pull ups

30 push ups

800m run

20 pull ups

30 push ups

400m run

20 pull-ups

30 push ups

200m run

*partition pull ups and push ups however you wan

30 min cap
Scaled/Masters

600m run

10 RR

15 push ups to plate or banded

400m run

10 RR

15 push ups to plate

200m run

10 RR

15 push ups to plate

100m run