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: Practice


Mobility: Ankle

Skill Practice Warm Up: Hollow Rocks. 30 seconds on, 30 seconds off for 5 minutes.


Still Not a Player (Time)

For time.

–Performance/Athletic*: 5 rounds, Health: 4 rounds–

Bar Muscle-up (Health: 6 jumping chest-to-bar pull-ups + 6 toes to bar / Athletic: 4* / Performance: 6)

24 steps of single arm Overhead walking lunges (Health: 18lb / Athletic*: 35lb / Performance: 53lb)

16 Russian Kettlebell Swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)

16 Butterfly sit-ups

16 Box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

1 min rest

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

Scaling Guide: 17 – 23 min, about 4 min per round including rest.
If you have chest to bar & ttb, complete 3 CTB and 3 TTB as a scaled variation.