In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.Monday’s WOD is MURPH at 9:30am only, no other classes today
For time, complete:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*wear a 20# vest if you have one
**get scores up on the whiteboard… there is a spot for Murph
*** this will be a big class session, participation is focused on completing Murph either scaled or Rx, not necessarily on setting PRs, it will be a crowded (and FUN) session
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Deadlift Triathlon”
For time, complete:
90/65kg deadlift, 20 reps
Row 1,000m
90/65kg deadlift, 20 reps
Bike 1.3 miles
90/65kg deadlift, 20 reps
Run 800m
Post time, load and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load
Wednesday 5pm Specialty Session- Underground Strength
TBD
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Nancy
Five rounds for time of:
15 overhead squats 45/30kg
400m run
Post time, load, and any scaling
Compare to July 31 2018, Sept 28 2015, June 9 2015
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
5 chest to bar pull ups
10 wall ball shots 20/14#
15 kettlebells swings 24/18kg, USA
Post number of rounds and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
