CrossFit Miramont

🇺🇸Murph is just a couple weeks away!💥
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Monday, May 26th - we will be hosting our annual Murph Hero WOD.
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This is open to all members and non-members for free!
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Heat times:
Starting at 8:30 am - Unpartitioned only will be the first heat! (All movements straight through, 10 min mile or less)
8:40 am heat and on can be partitioned/scaled as necessary!…heats of no more than 15 people will be ran every 10 minutes. Last group will start at 9:10 am!
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Sign up for your heat time at the gym or through the link in our bio!
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There will be no guided warmup, so please show up early to warm up on your own! ❤️

No classes tomorrow morning (8 or 9:15 am) due to our annual In-House competition! Regular classes will resume on Sunday 5/11 at 8:30 am!

Don’t forget to pick up your team’s blank canvas on the shelf by the whiteboard!
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Each team is encouraged to decorate their own sign with their team name!
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There will be a prize for most creative sign!!

Please give a huge THANK YOU to our vendors for this weekend!
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& the Team at - They will be giving out complimentary injury screenings & recovery modalities throughout the day! If you are interested in an injury screen, please sign up ahead of time through the shared Onward post or the flier at the gym!
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with will be there with her adorable apparel lineup!
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Personal Training Team will be giving out tasty samples of clean whey protein & a creatine + hydration mix!

After the 3 workouts & floater, the top 4 teams will be invited back to the competition floor for a final 5th surprise workout! 😈

Floater WOD!
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Teams will sign up for a time slot the morning of during check-in:
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7 minute AMRAP-
400m run (as a team)
15 tire flips (heavy)
MAX cals on Ski Erg in remaining time
*400m run done together
*Cannot begin tire flips until the whole team is back from the run
*Tire flips can be done together, with 2 people, or 1 person
*Ski erg cals are done 1 person at a time
*Score= Cals on the Ski Erg

For our next workout, we have a little Chipper fun!
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FOR TIME-
100 Pull-ups
75 Cal Row
50 Burpee Box Jump Overs (24/20)
25 Power Cleans (175/115)
•Score=Time
•15 minute time cap
•One person working at a time, alternate as needed with a 20ft tag line

THE MIRAMONT TOTAL! 🏋️‍♂️
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Back Squat, Clean, Bench Press-
5 minutes per lift/2 minutes transition
Only 2 partners can contribute to each lift Example-
Back Squat- Partners 1 & 2
Clean- Partners 2 & 3
Bench Press- Partners 3 & 1
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Score is the total weight for all 6 lifts!
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2 barbells can be used for the cleans, 1 for back squat, 1 for bench.

The moment you’ve all been waiting for!
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Our In-House Comp WOD # 1-
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20 Minute AMRAP:
20ft Single Arm Overhead Walking Lunges (50/35/25)
5 Single Arm DB Snatches
10 Cal Bike
20ft Single Arm Overhead Walking Lunges
*One partner working at a time & has to tag in the next partner
*Working partner must complete one full round before switching
*Athletes must stay in the same order throughout workout
*One DB is used per person and cannot be switched mid workout

Our 2025 In-House Comp is just around the corner!
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Get your team of 3 together for some fun on Saturday, May 10th!
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We will have 2 divisions - Rx and Scaled. Teams of 3 will be M/M/F.
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Details on movement standards and workouts to come!
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Volunteers needed!
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Link in bio to sign up as a participant or volunteer!