This week on Friday and Saturday is “Murph for Miller.” Every year for the past 10 years our friends in Saint Charles CrossFit Tri-Cities have been hosting “Murph for Miller” and we have been acting as a satellite gym for anyone who cannot find the time to head out that way to be able to participate in this great workout for a good cause. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information. There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything.  


Deadlift 3,3,3,3,3

Work up to a 3 rep max. Post all 5 sets of 3 to the whiteboard. Warm up to a more than moderately heavy deadlift set, then begin the workout. Rest 3-5 minutes between sets. GO HEAVY.

Post deads.... do Mobility in preparation for Murph for Miller.

Post weights to the Zen.