WOD
5/21/2018
Strength
4 Zero Bounce dead lift every 2:00 x 4 sets
80-90%
Conditioning
10 min AMRAP
50 Double Under
20 Burpee
News
Memorial Day Murph 5/28/18
“Murph”
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 (RX)
***We will run 3 heats – 9am, 10am, 11am. Heat sign-up sheets will be posted on here closer to the date.
***We are also going to have a cookout this year so please bring a dish to share if you want to join in!
