4.17.23 Workout of the Day

Happy Heritage!

Birthday(s)
Happy Birthday Jake Reed

Box Brief
Those teams competing in this Saturday’s Outside the Box Throwdown should get prepared this week with your partner.

Barbell
Strength
Deadlift
10-10-8-8-6, building

Conditioning
Murph Prep Monday
“Barbara”
5 RFT
20 pull-ups
30 push-ups
40 sit-ups
50 squats
-3 min rest between rounds-

Interval
“Marathon Monday”
2 RFT
400 m run
26 push-ups
400 m run
26 abmat sit-ups
400 m run
26 kettlebell swings (53/35)
400 m run
26 single Kettlebell deadlift (53/35)
400 m run
26 airsquats
400 m run
26 box jumps (24/20)

The workout pre-dates the 2013 Boston Marathon bombing, but now serves as a memorial for the victims of the attack, which took place on April 15, 2013. This CrossFit New England wod is completed every year... on the morning of the Boston Marathon. Athletes will alternate between 400 meter runs and 26 of a movement, one rep for every mile of the race. 

Please modify the volume accordingly as this workout should be completed in 50 minutes or less.