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  • Writer's pictureCoach Rob

WOD for Thursday 240704


7 a.m. CrossFit

8 a.m. CrossFit

All other classes are cancelled for the day. Go enjoy Independence Day!


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.


3 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Extension @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-

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