CrossFit Factory Square – CrossFit


Metcon (AMRAP – Rounds and Reps)

“Carly Murphy Moving Wod”

With a continuous running clock

0-20 minutes A.M.R.A.P.

11 Hand Stand Push-ups

4 Bar Muscle Ups

26 Double Unders

Metcon (AMRAP – Reps)

20-26 Minutes A.M.R.A.P.

Squat Cleans 225/155
Wod Details:

You guessed it. Carly Murphy is taking the next step and is moving to South Carolina in November. So, as a community we only found it to be commendable and send her off with a work out she helped create with some of the movements she enjoys. The rep numbers symbolize some things in her life too.

26 minutes for the wod and 26 dus are for her age .

11 reps for hspu is for the month she will be making the trip down south.

4 is the number of years she has been doing Crossfit.

Last but not least, lets all embrace the struggle at the end of 20 minute work out with a brief 6 minute amrap of squat cleans (her favorite movement) to cash this wod out.