We had an awesome time hosting the Santa Monica Police Department SWAT Team, Dave Castro, and Rory McKernan for the “MURPH” SWAT challenge yesterday. Our co-owner, Greg Smiley, led his team gallantly alongside CrossFit Simi Valley owner and California Regional Director, Andy Rios. Some fast times were put up, laughs were had, but in the end everyone busted their asses knowing they were going head to head with the St. Lucie County SWAT Team of Florida. We’re still waiting on the final results, but SMPD definitely threw down! We want to thank everyone in attendance for choosing Precision CrossFit as the site to host this event! We hope to do it again some day.
WARM UP:
400 M. Run
3 Rounds
5 Strict Pull Ups
10 push Ups
15 Air Squats
Then:
Mobilize back & Shoulders
SKILL:
3 Rounds (At a walking pace)
5 Strict HSPU
40 Ft. Dragon Walks
8e DB Split Squat
LIFT:
Dead Lift
21 @ 60%
Rest 2 Min.
15 @ 60%
Rest 2 Min.
9 @ 60%
*Add 10lbs. if you went unbroken previously.
WOD:
“CHAIN”
3 Rounds
5 Muscle Ups
10 Dead Lifts (275/185) (245/170) (225/155) (185/125)
*Sub. M.U. for 10 Ring Dips. If your close to getting a M.U. count attempts.
POST WOD:
Mobilize & Stretch .
