WOD

5/22/2015

 

Freaky Friday

NEWS

Memorial day Murph

 

That time of the year again! Every year we do the hero WOD “Murph” to honor such a brave hero. This year we will be doing it on Monday 25th at 10am and 11am. There will be 2 big heats followed by beer and BBQ. Sign up for a heat here. Lets honor Murph and kick off the summer the right way! Feel free to bring friends and family, if you have extra weight vests please bring them we are limited.

The workout:

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.

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BOOT CAMP

Summer Boot Camp starts 6/13

 

The next Boot Camp kicks off Saturday, June 13th at 9am! This month long program is the perfect opportunity to jumpstart your fitness goals and get on the right track for Summer. After our orientation on Saturday 6/13 we will meet Monday, Wednesday and Friday from 730-830pm for 4 weeks. Throughout this month you can expect to work hard, get in the best shape of your life, receive nutrition counseling, experience professional CrossFit coaching and most of all have fun as a team while getting fit! To sign up and get your name on the roster, email Coach Ryan at ryan@compoundcrossfit.com and he will take care of you. The price for the entire month is $120, if you sign up as a pair its Buy One Get one Half Off for a total of $180, this purchase is non refundable.

 

To sign up email ryan@compoundcrossfit.com

 

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