WORKOUT OF THE DAY

HAPPY Memorial Day 5.28.18

MONDAY WE WILL HAVE 9AM CLASS ONLY.

Every year we do "Murph" a Hero Workout dedicated to Lt. Michael Murphy who was KIA June 28th, 2005. The "MURPH" is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.


WORKOUT OF THE DAY

Warmup:

Long Dynamic

 

WOD:

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

Intermediate:

"Half Murph"

For time:

1 Mile Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

 

Fitness WOD:

800m Run

then,

8 Rounds

5 Jumping Pull Ups

10 Knee Push Ups

15 Squat to Ball or Box

then,

400m Run