This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause!
*See Facebook for more details.

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Mental Toughness


Mobility: Shoulder

Skill Practice Warm Up: 3 rounds of Cindy, tagging a partner in after each round.


Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).

Power Snatch (7 x 2)

Single Arm Half Kneeling DB/KB press (7 x 4)


Eleanor (AMRAP – Rounds and Reps)

6 minute AMRAP (as many rounds for time)

8 Deadlift (Health: 55lb / Athletic: 95lb* / Performance: 135lb)

6 Hang Power cleans (same)

4 Overhead squat (same/same/front squat)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3.5-7 rounds, about 1:15 per round. Scale Up: 155 lbs / 105 lbs

Cash Out

Optional ‘Cash Out’ 4 minutes:

max calorie row or airbike