Monday’s Memorial Day WOD Murph- at 9:30am, one class only today
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*scale as needed, or we can scale for you*
Post time and scaling
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 12 minutes of:
Run 200m
50/35kg strict press, 10 reps
30 seconds handstand
Post number of rounds and additional reps
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete 21*15*9 reps per round of:
DB snatch (70/50#)
Ring Dips
*100 ft. single DB overhead walking lunge
Post time, load, and scaling
Wednesday 5pm Specialty Class- Underground Strength Final Edition for the Series
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
Run 400m
20 scott ups (15/10kg plate)
45/30kg overhead squat, 10 reps
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Sumo deadlift
5-5-5-5-5
Post heaviest 5 rep load
-then-
A Finisher
Saturday 9:30am BIG WOD
